6/26/2016

Rest

6/25/2016

A. Jerk Balance 3 x 3 (5-10% heavier than last week) rest 1:30
B. Every 2 minutes x 20 minutes
Pause Push Jerk x 1 + Pause Split Jerk x 1 *building* (pause happens in the dip position and the catch)
+
EMOM x 20 minutes (4 sets of each)
minute 1 - 5 Muscle Ups (scale reps as needed or jumping MU)
minute 2 - 6-8 UB Thrusters 135/95
minute 3 - 40 Double Unders
minute 4 - 12/10 Calorie Assault Bike
minute 5 - Rest
+
500m Farmers Carry AHAP

6/24/2016

A. Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. Every 90 seconds x 15 minutes (10 sets)
Clean Pull x 1 + Hi Hang Clean x 1 *building*
+
Every 2 minutes x 20 minutes
4 TNG Power Cleans into 4 UB Front Squats AHAP
*this workout is for total loading*
*every break requires a 5 burpee penalty*

6/23/2016

A. Snatch - Every 2:30 x 20 minutes (8 sets) work to today's tough complex - Squat Snatch + Hang Snatch TNG
B. Front Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
C1. Bench Press x 4-5 reps rest (build from last week) rest 1 minute
C2. Landmine Row x 5 reps (use metal plates for your setup) rest 1 minute x 5 sets
+
Threshhold Work
350m Row Sprint @100% intensity
rest until fully recovered x 3 sets

6/22/2016

OFF