Tuesday, December 12, 2017

Wednesday December 13th 2017

Halting Snatch DL, 3 reps x 5 sets, 2 min - pause below knee, above knee and in high hang position - start @ 65%RM of Sq Sn, add about 5% per set, pause 1 sec in position
+
Squat Snatch, 1 rep @ 65-70%RM per min x 5 mins
+
3 tough strict hspu per min x 10 mins - (increase intensity by using weight vest or deficit)
+
3 rounds for time:
10 Thrusters @ 115lb/75lb
10 Power Clean @ 115lb/75lb
+
5 rounds:
3 min Airbike @ 75% effort
10 gh raises 

Monday, December 11, 2017

Tuesday December 12th 2017

10 sets @ high effort:
50ft shuttle run x 2 (1 shuttle is there and back) 
7 chest to bar
10 wall balls - 20lb/14b
3 burpees to 6" OH
60 sec b/t sets
*Mix and match every other set

Sunday, December 10, 2017

Monday December 11th 2017

A. Back Squat @ 20X1, build to a tough set of 5 
B. Squat Clean Thruster, build to a max 
C. 3 rounds for time:
6 ring muscle-ups
26 Cals on Airbike

Friday, December 8, 2017

Saturday December 9th 2017

A. BTN Snatch Grip Push press, 5-6 reps every 2 minutes x 5 sets
B.15 minutes @ 75%
20 alternating step-ups onto 24"/20"
20 russian kbs - 24kg/16kg
20 unanchored sit-ups
100 singles on jump rope
--5 min rest
15 minutes @ 75%:
300m Row
10-20ft hand stand walk
50ft walking lunges
15 GHD sit ups
C. 3 sets:
Alt Seated Dbell press, 10 reps.arm (1 arm remains in ext while other does rep)
rest :45 
Double Arm Trap 3 raise on incline or Y's with CrossOver Sym, 12 slow reps 
rest :45

Thursday, December 7, 2017

Friday December 8th 2017

A. Front Squat @ 20X1, build to a tough 1
B. Squat Snatch, 1 rep heavy rep every min x 5 sets (at least 82.5%RM)
C. 4 sets: 
15 Back Ext on GHD @ 3011 
rest :45 
15 CGBP @ 3010
rest :45 
12-15 Inverted Body Rows (not rings)
rest :45

Tuesday, December 5, 2017

Wednesday December 6th 2017

Snatch Pull. Squat Snatch, 1.1 @ 62.5-65%RM per min x 10 mins - pause for 1 sec in full squat each rep
+
12 to1 unbroken Kipping HSPU ladder for time
*As long as you can do 12-15 unbroken kipping hspu then go for this. Give yourself a 10 minute CAP and see how far you can get if this is not your strong suit*
+
rest 10 min 
+
5 min AMRAP
1 rope climb to 15ft
10 KB thrusters @ 16kg/12kg
+
15 minute Row @ 75% effort

Monday, December 4, 2017

Tuesday December 5th 2017

10 sets @ high effort:
10 kbs - 32kg/24kg 
5 burpees to 6" oh
10 air squats
5 toes to bar
45 sec b/t sets
Switch up order every 2 sets. Look notes on past two Tuesdays. CAP :60