Sunday, September 24, 2017

Monday September 25th 2017

A. Squat Clean & Split Jerk, 2-2-2-2-1-1-1-1 (2's drop and reset b/t w/ :10 rest bt reps)  2s @ or above 80%RM, 1s @ or above 85%RM (make all sets cumulatively better than last weeks 2s and 1s)
B. Halting Clean DL . Clean Pull, 1.2 @ 95-100%RM of squat clean, 1.1 every 2 min x 6 sets -- reset b/t all reps -- from 2" deficit 
C. EMOM x 10 min:
1st min: Alt Reverse Barbell Lunges, 6 reps/leg
2nd min: Front Bridge, :40
--rest 3 min 
EMOM x 10 min: 
1st min: Barbell Good Mornings, 6 reps @ 3010
2nd min: Strict Pronated Pullups, AMRAP :20 -- make all 5 sets repeatable numbers

Friday, September 22, 2017

Saturday September 23rd 2017

2 sets:
400m Run @ 85% effort
100m Mixed Carry ( 1 arm overhead/1arm @ Farmers) - use heavier weight for farmer
400m row
Accumulate :45 Of Hanging Tuck Hold
+
rest additional 10 min
+
5 sets:
100m Run
5 Bar Muscle up
50 Double Under
5 Power Snatch @ 155lb/105lb
rest 1m30 b/t sets
-- Right into (only use the 1:30 Rest and get right into next 5 sets)
5 sets:
10 Hspu
200m run
5 Squat Clean Thruster @ 155lb/105lb (done in singles)
rest 1m30

Thursday, September 21, 2017

Friday September 22nd 2017

A. Front Squat, work to tough set of 4 reps
B. 10 min EMOM:
1st min: 3 Challenging Strict Press
2nd min: 3 Challenging Wtd Pronated Pullups
rest 5 min
10 min EMOM:
1st min: :30 Ring Rows @ 3030
2nd min: :30 Push ups @ 3030
rest 5 min
10 min EMOM:
1st min: :30-:45 FLR on rings
2nd min: 10/10 Jumping split Squats

Tuesday, September 19, 2017

Wednesday September 20th 2017

A. Overhead Squat @ 20X1, 3-3-2-2-1-1 rest 2 min (3's and 2's are @ 90% or better of best 3 and 2 of last couple of weeks)
B. Snatch Pull .  Slow Pull Squat Snatch, 1.1 (reset b/t reps)  start @ 50%RM of Sq Snatch and increase every set by 5-10lb per set x 10 sets rest 1min
C. 4 sets:
Row :60 @ 70% effort
6-9 UB Hang Squat Clean @ 135lb/95lb (scale if needed)
rest 1min
+
rest additional 5 min
+
4 sets:
Airbike :60 @ 70% effort
6-9 UB Power Snatch @ 115lb/75lb
rest 1 min

Monday, September 18, 2017

Tuesday September 19th 2017

A. Tall Jerk, 3 reps @ 30-40% of 1RM x 3 sets rest 1 min 
B. Push Jerk, 3-3-2-2-1-1-1 rest 1m30 (start @ technical effort and work to moderately challenging on singles 
C. 8 sets @ 90% effort: 
2 min AMRAP:
3 Shoulder to overhead @ 135lb/95lb
6 Box jumps @ 30"/24"
9 Full Stand Burpee 
9 CTB
6 DL @ 135lb/95lb 
3 Hang Power Clean @ 135lb/95lb
AMRAP Double Unders in Remaining time
rest 2 min b/t sets 


Sunday, September 17, 2017

Monday September 18th 2017

A. Squat Clean & Split Jerk, 3-2-2-1-1-1 (3 and 2's drop and reset b/t w/ :10 rest bt reps) --3 @ or above 75%RM, 2s @ or above 80%RM, 1s @ or above 85%RM
B. Halting Clean DL . Clean Pull . Low hang Clean Pull, 1.1 @ 95-100%RM of squat clean, 1.1 every 2 min x 6 sets -- reset b/t clean DL and Clean Pull -- no drop b/t clean pull and low hang
C. EMOM x 16 min
1st min: Front foot elevated reverse barbell lunge, 8 reps (L)
2nd min: Front foot elevated reverse barbell lunge, 8 reps (R)
3rd min: 2 Strict CTB . 4 Strict Pronated Pullups . 6 Supinated Slow Ring Rows
4th min: :30 Deadbug/hollow body

Friday, September 15, 2017

Saturday September 16th 2017

3 sets:
400m Run @ 85% effort
L-arm Suitcase Carry 50m
R-arm (same)
FLR on Rings, :30-:45
rest 2 min b/t sets
+
rest additional 10 min
+
30 min EMOM:
1st min: 3 T&G Power Snatch @ 155lb/105lb (increase up or down if needed)
2nd min: 20 Double Unders + 4-6 Bar Muscle ups
3rd min: Airbike 10/8 Cals @ 85% effort
4th min: 3 Thrusters @ Same weight as Snatch
5th min: 20 Double Unders + 8-12 Kipping hspu