Friday, December 30, 2016

Saturday December 31st 2016

For Time:
60 cal Assault Bike
50 Wall Balls 
40 T2B
30 Thruster (115lb/75lb)
20 cal Row (10 damper)
100 DU's 
+
A. Hanging L-Sit; 20-30s x 5, rest 2m(scale to bent knee if you cant hit 20s)
B. Supine Windshield Wiper; 8-12 x4, rest 2m 

Thursday, December 29, 2016

Friday December 30th 2016

A. Power Clean. Squat Clean; 1 complex x 5 sets, rest 2m (75% last weeks max) - reset b/t reps 
B. Back Squat Cluster; 3.3.3 x 3 sets, rest 30s/3m (all tough sets) 
+
5:00 AMRAP:
Burpee Ring Muscle Up
+
EMOM for 20 Minutes:
1st: 3 tough strict deficit hspu
2nd: 3 tng Power Clean @60-65%

Tuesday, December 27, 2016

Wednesday December 28th 2016

A. Weighted Pronated Pullup; build to a max
B.3 sets:

Push Press; 10 reps
rest :20
Strict HSPU; 1:00 AMRAP

rest 3 min b/t sets
+
10 Minute AMRAP:
3,6,9,12,15,18....etc
C2B Pullup
Step Down  Box jump (30"/24")

Tuesday December 27th 2016

3:00 Row @ 85% effort Rest 1m x 4-5 sets +
rest 10 min
+ EMOM for 7 Minutes: 20 DU's 10 Burpees *Peformed each set AFAP
+
15-20 Minute AB @50-65%

Sunday, December 25, 2016

Monday December 26th 2016

A. Snatch Pull. Squat Snatch; 1.1 x 5 tough/successful sets, rest 10s/2m
B. Power Clean & Split Jerk; 1 tough set every 2:00 x 5 sets
C. Front Squat; 4-2-4-2-4-2; rest 2:30 (inc wt ea/ wave)

D. Snatch Grip DL; 6 x 4 sets, rest 2m
E. Toes to Bar; 6-10 UB x6 sets, rest 1m

Friday, December 23, 2016

Saturday December 24th 2016

A1. SA DB Press; 8-10x3/arm, rest 1m
A2. Pendlay Row; 8-10x3, rest 1m
+
10 Min AMRAP:
15 UB Power Snatch (75lb/55lb)
15 UB Wall Balls (20lb/14lb)
30 UB DU
+
10 Minute Rest 
+
21-15-9:
Deadlift (165/115lb)
cal Assault Bike

Thursday, December 22, 2016

Friday December 23rd 2016

A. Squat Clean; build to a max
B. Back Squat Cluster; 5.5 x 3, rest 60s/3m
C. Clean Pull; 3x3; rest 2m (100-105%)
D. Core Work- your choice-- approx 15 min
+
20 Minute Row @65-70%

Wednesday, December 21, 2016

Wednesday December 21st 2016

A. Pause Split Jerk. SJ; 1.1x5, rest 20s/2m (2s at bottom of dip)
B. WPU; 2,2,1,1,1; rest 2m
+
For Time:
20 C2B Pullups
10 Thruster (95#/65)
10 Push Press (95#/65)
20 BJ Over (24"/20")
Rest 3m 
x3 Sets
+
15-20 Minutes of mobility focusing on your shoulders, t-spine, etc. 

Monday, December 19, 2016

Tuesday December 20th 2016

4:00 Row @125 watts
Rest 30s
4:00 Row @150 watts
Rest 30s
4:00 Row @175 watts
Rest 30s
4:00 Row @200 watts
Rest 30s
4:00 Row @225 watts
..... until failure.
*If your average pace for the 3:00 interval is below the rx'ed wattage upon completion of said set terminate the workout. 

Sunday, December 18, 2016

Monday December 19th 2016

A. Squat Snatch; 1 tough single every 90s x10 sets 
B. Front Squat; 3-3-3-3, rest 2:30
+
10 Minute AMRAP:
6 PC @80% (1RM)
6 Ring Muscle Up
+
C. Hanging L-Sit; 20-30s x4, rest 2m(scale to bent knee if you cant hit 20s)
D. Supine Windshield Wiper; 8-12 x3, rest 2m

Saturday, December 17, 2016

Saturday December 17th 2016

10 Minute AMRAP:
10 Power Snatch (115/75lb)
10 HSPU
10 Lateral Burpee Over bar

+
(rest 10 minutes)
+
10 MInute Assault Bike for max cals 

Friday, December 16, 2016

Friday December 16th 2016

A. PC & Jerk; 1 complex OTM for 10 Min (75-80%)
B. Back Squat; 6-5-4-3-2; rest 2:30
+
8 Sets:
6 Front Squat (50% 1RM)
3 UB Ring Muscle Up
Rest 90s b/w sets 

Tuesday, December 13, 2016

Wednesday December 14th 2016

22 Minute AMRAP @ 85%
50 cal Row
50 KBS (24kg/16kg)
50 Burpee
50 Wall Ball (20lb/14lb)
50 Box jump Step Down (24"/20")
50 Cal AB
+
15 Minute AB @65%

Monday, December 12, 2016

Tuesday November 13th 2016

A. Push Jerk. Split Jerk; 1.1 - build to a tough complex (10s b/w reps)
B1. Weighted Pronated Pullup; 3 reps x3, rest 20s

B2. Strict Pronated Pullups, AMRAP (-1) x 3 sets rest 2 min
+
EMOM for 20 Minutes:
1st: 3 tough kipping deficit HSPU
2nd: AMRAP UB Strict HSPU
3rd: 12 C2B Pullups
4th: 30 sec Row @85% (aerobic)


Sunday, December 11, 2016

Monday December 12th 2016

A. Power Snatch.  into T&G Squat Sn; 1.1 ---  @ 85% (last weeks top set), rest 2m
B. Front Squat; 5 reps x 5 sets, rest 2-2:30 (heavier than last week)
+
Every 90s x 10 sets:
2 tng PC @ 60-65%RM
:07 Assault Bike @100%
+

rest 5 -10 min
+
Every 90s x10 Sets:
2 tng DL @ 50-55%
:07 Assault Bike @100%

Friday, December 9, 2016

Saturday December 10th 2016

For Time
18-15-12-9-6-3
Wall balls (20lb/14lb)
Cal Row
Burpees

+
(Rest 5m)
+
For Time:
30 OH Squat (75lb/55lb)
30 cal AB
30 Front Squat (75lb/55lb)
30 cal AB
30 Back Squat (75lb/55lb)
+
10-15 Min Easy Cyclical Cooldown- your choice of modality 

Thursday, December 8, 2016

Friday December 9th 2016

A. Back Squat; 4 reps @ 75-80%RM x 5 sets, rest 2-3m
B. Squat Clean. Above knee Hang Squat Clean; work to challenging set - no drop
+
5-4-3-2-1:
Ring Muscle Up, 5,4,3,2,1
Squat Clean (185/135lb),5,4,3,2,1
UB DU's, 50,40,30,20,10

+
(Rest 3m)
+
5-4-3-2-1:
6" Deficit HSPU
Box Jump Step Down (30"/24")
Deadlift (315/225lb)
+
C. T-s on Medium Incline @2020; 12 reps x3 sets, rest 60s b/w  (or reverse flys on crossover symmetry)

Tuesday, December 6, 2016

Wednesday December 7th 2016

Starting to put up a Training Vlog to help get across the way I like to think/train. Although a lot some of this may start elementary I will selectively release videos for different viewer demographic.





Training:
10 sets:
:30 Assault Bike @85%
:30 Asasult Bike @50% 

+
rest 5 min
+
10 sets:
:30 Assault Bike @85%
:30 Asasult Bike @50% 

+
rest 5 min
+
4 sets @ 85-90% effort:
:30 Double Unders
30 rest
:30 Wall Balls @ 20lb/14lb
:30 rest
:30 Toes through rings
:30 rest

Monday, December 5, 2016

Tuesday December 6th 2016

A. Split Jerk; build to 80-85% 1RM
B. Weighted Pronated Pullup Cluster; 1.1.1.1.1 x 5 sets, rest 10s/2m
C1. Push Press; 10-10-10,  x 3 sets rest 20s (all UB)
C2. Strict HSPU; 10 reps for time, x 3 sets rest 3:00
+
For Time:
25 C2B Pullups
Rest = work
x 2 sets
 

Sunday, December 4, 2016

Monday December 5th 2016

A. Power Snatch. (into T&G) Squat Snatch; 1 complex every 90s until failure- start @65%, add 5-10lb/set B. Front Squat; 5 reps @ 70-75%RM x 5 sets, rest 2m C. Double Barrel Back Squat; 6-8reps x3 sets, rest 90s + 25 Sets: :05 Assault Bike @ 100% :55 Slow Spin

Friday, December 2, 2016

Saturday December 3rd 2016

For Time:
50 C2B Pullups
50 cal Assault Bike
50 OH Squat @95lb/65lb
50 cal Row
50 T2B
50 cal Assault Bike
50 Front Squat @ 95lb/65lb
50 cal Row
+
10-15 Min Easy Cyclical Cooldown- your choice of modality 

Friday December 2nd 2016

A. Power Clean. Below knee Hang Squat Clean; 1 complex OTM for 8-10 Min (70-80% effort)
B. Back Squat; build to a tough 5,
C1. Tng DL; 6-8 reps, rest 1m x5
C2. Strict HSPU; max UB, rest 1m x5
D. TGU; 20 alt reps- moderate wt.