Rest Day
10/16/2015
A. Close Grip Bench - build to a 1RM
B. Every 20 seconds x 20 reps - 1 Power Snatch @ 80%
C. Turkish Getups x 10/arm *moderate* (sets of 2 at a time)
D. Barbell Curl 3 x 10 rest 60 seconds *building*
E. EMOM x 10 - 3 Muscle Ups (scale to Jumping Muscle Ups)
B. Every 20 seconds x 20 reps - 1 Power Snatch @ 80%
C. Turkish Getups x 10/arm *moderate* (sets of 2 at a time)
D. Barbell Curl 3 x 10 rest 60 seconds *building*
E. EMOM x 10 - 3 Muscle Ups (scale to Jumping Muscle Ups)
10/15/2015
A. Front Squat - build to a 1RM
B. Every 30 Seconds x 10 minutes - 1 Squat Clean @ 80%
C. Plank Hold (Weighted) Accumulate 3 minutes
+
50 Calorie Row @ 100% Effort
rest 5 minutes x 3 sets
B. Every 30 Seconds x 10 minutes - 1 Squat Clean @ 80%
C. Plank Hold (Weighted) Accumulate 3 minutes
+
50 Calorie Row @ 100% Effort
rest 5 minutes x 3 sets
10/14/2015
20 minutes @ Z1 (light effort)
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility
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