Sunday, April 30, 2017

Monday May 1st 2017

A. Power Snatch  every :70 x 6 sets -- make this pretty close to 1rm but should be repeatable
B. Front Squat @ 20X1; 3 reps x 8 sets; rest 2-3m 
+
3 Sets:
AMRAP UB Wtd. Pullup @15% BW/ 5% BW for female 
:20 Rest
10-12 Ring Rows to toughest setting relative to rep range
2:00 Rest
+
15 Minute Z1 Airdyne

Friday, April 28, 2017

Saturday April 29th 2017

3 sets @ consistent yet repeatable pace:
8 Minute Running Clock:
800m run 

500m row
AMRAP in remaining time of...
8 Burpee Box jumps
8 Hang Power Snatch @ 75lb/55lb
8 minutes rest b/t sets

Thursday, April 27, 2017

Friday April 28th 2017

A. Power Clean. Squat Clean; build to a tough set (drop power clean from shoulders & rest 10s b/w reps)
B. Back Squat  @21X1; 4 reps x 6 sets rest 2-3m
C. Incline BB Bench press; @ 30X1; 6-8  reps x 4 sets, rest 90s


EMOM for 10 minutes: 
1st min: :20 Wall Facing Hs hold 
2nd min: :15-:20 Hanging L-sit hold -- scale to bent knee if needed  

Tuesday, April 25, 2017

Wednday April 26th 2017

A. Pause Split Jerk (2s in bottom of dip); 1-1-1-1-1-1-1-1, rest 80s (work all moderate sets)
B1. Strict Press @30X1; 5 reps x 4 sets rest 60s
B2. Weight Strict Pronated Pullup @30X0; 5 reps x 4 sets, rest 60s

C1. Double arm laying tricep Ext w/ dbells @ 30X0, 9 reps x 3 sets rest :60 
C2. Double arm Bicep Curls @ 30X0, 9 reps x 3 sets  rest :60 
D1. Ring Rows  @ 3030, 8-12 reps x 5 sets rest 30s (this should be done" easier" setting)
D2. Pushup @ 3030; AMRAP (-1),  x 5 sets rest 30s

Monday, April 24, 2017

Tuesday April 25th 2017

6 sets @ 85-90% effort
1 mile on assault bike
rest = work
*record all sets*
*females do .8 miles*

Sunday, April 23, 2017

Monday April 24th 2017

A. Snatch Pull. Above knee Hang Power snatch. Above Knee Squat Snatch, 1.1.1  every other min x 5 working sets (no drop)
B. Front Squat @21X1, 4 reps x 7 sets rest 2-3min

C1. Bent Over Barbell row @ 30X0; 8-10 x 3, rest 60
C2. Seated Double arm Dbell curls @ 30X0, 8-10 reps x 3 sets rest 60
+
15 min Z1: 

Row 500
Walking Lunges 50ft 
Farmers Carry 100ft @ 32kg/24kg per hand  

Friday, April 21, 2017

Saturday April 22nd 2017

3 Rounds @ sustainable pace per round:
550m Row
100 Double Unders
20 KBS (24kg/16kg)
1 Mile Airbike
+
10-15m Low effort/ low impact aerobic cool down
 

Thursday, April 20, 2017

Friday April 21st 2017

A. Squat Clean. Above knee Hang Squat Clean; 1.1 x 5; rest 2m (no drop) working sets above 75% of 1rm Squat Clean
B. Back Squat @ 21x1, 5 reps  x 5 sets rest 2-3 min (all sets between 65%RM and 75%RM)
C. Incline Bench Press @ 30X1; 10 x 4 rest 90s

D1. Laying D-bell Tricep Ext @ 30X0, 15 reps x 3 sets rest :40
D2. Back Ext on GHD, 15-20 reps x 3 sets rest :40

Tuesday, April 18, 2017

Wednesday April 19th 2017

A. Push Press . Split Jerk;  1.3  x 8 sets, rest 80
B1. Strict HSPU, 10 reps @ whatever setting possible x 5 sets, rest 60
B2. Strict Lean away Pullup @32X1; AMRAP(-1) reps x 5 sets  rest 60
C1. Seated Double Arm Dbell Arnold Presses; 12-15 x 4 sets rest 60
C2. Standing Facepulls; 15 reps x 4  sets rest 60s

Monday, April 17, 2017

Tuesday April 18th 2017

4 Sets @ 90% effort (goal is not to fall off pace)
400m Run
15 Burpees 

400 Row
15 Toes to bar 
Rest = Work
+
low effort aerobic cool down

Sunday, April 16, 2017

Monday April 17th 2017

A. Snatch Pull . Squat Snatch . Above knee Hang squat Snatch; 1.1.1complex every other min x 7 sets --last 3 sets should be all heavy and repeatable -- reset b/t snatch pull and squat snatch 
B. Front Squat; @21X1; 5 reps x 5 sets rest 2-3m (all tough set, but no grinders)
C. Strict CTB Pullups, 4-6 reps every :90 x 6 sets (use band if needed) 
+
20 Minutes @low effort
100ft SA Farmer Carry/arm 32kg/24kg

10 cals on assault (15 on airdyne)
50 ft L-arm Overhead Carry(32kg/24kg)
50 ft R-arm Overhead Carry(32kg/24kg)
1 min FLR on rings 

Friday, April 14, 2017

Saturday April 15th 2017

5 Minute AMRAP @85%
200m Run
15 KBS @ 32kg/24kg

20 Burpee  full stand
--5 min rest
5 Minute AMRAP @85%
200m Row
15 Step down box jump @24/20
15 Situps
 15 Wall Balls @20/14
--5 min rest
5 Minute AMRAP @85%
200m Run
15 KBS @32kg/24kg

20 Burpee - full stand
--5 min rest
5 Minute AMRAP @85%

200m Row
15 Step down box jumps @24/20
15 Situps
15 Wall Balls @20/14

Thursday, April 13, 2017

Friday April 14th 2017

A. Power Snatch . Above knee Hang Squat Snatch; 1.1 x 5 sets rest 2 min ( all working sets above 65% 1rm squat snatch)
B. Squat Clean & Push Jerk; 1rep every minute x 10 Min @ 75-80%
C. Back Squat; 3 reps x 6 sets (heavier than monday)
D. Dumbell Rdl @ 10X0, 20 unbroken fast reps x 3 sets rest :60 b/t sets (use 30-40% of BW in each hand)

Tuesday, April 11, 2017

Wednesday April 12th 2017

A. Deadlift, work to moderate triple deadlift taking 1 set every 2 minutes x 7sets

500m Row For Time
+
30 Minute AMRAP @65-75% (work up a sweat)
20m Forward Bearcrawl
20m reverse bearcrawl  (30-60 ft handstand walk if possible-- should be just about unbroken)
5 Lunge matrix/leg
1k Row @1 damper
10/10 banded cook chop
400m Jog

Notes:
Cook chop (https://www.youtube.com/watch?v=XeBcREGk0bQ)
lunge matric (1 forward, lateral, and reverse lunge = 1 rep)

Monday, April 10, 2017

Tuesday April 11th 2017

A. Strict Press Cluster; 3.3 x 5 sets rest 10s/2min
B1. Wtd. Supinated Pullup @ 20X0; 4 reps x 4 sets, rest :20
B2. Legless Rope climbs to 15ft, 2 ascends x 4 sets rest :20 
B3. Perfect Ring Rows; 10 reps x 4 sets; rest 3 min
C1. Strict Toes through rings, 8-10 reps x 4 sets rest :10 
C2. GHD sit ups @ 30X0, 12-15 reps x 4 sets rest :90 b/t sets 

Sunday, April 9, 2017

Monday April 10th 2017

*Final test this week*

A. Squat Snatch, build to max
B. Back Squat @ 20X1, 3 reps @ moderatly challenging effort x 3 sets rest 2-3 min (use 80-85%effort)
+
10 Minute Max cals on Assault Bike or Airdyne
*Note whether AirDyne orAssault Bike is used. 

Friday, April 7, 2017

Saturday April 8th 2017

Build to 80-85% Mondays, tough single, clean
+
30 Squat Cleans (full squat) for time @ 225lb/155lb

*10 min CAP*
*Shoulder have minimum 285lb/200lb to go for this*
*If under these numbers you may do 70% of Mondays tough single*
+
20-30 Minute Z1 Airdne, Row, Jog, etc

Thursday, April 6, 2017

Friday April 7th 2017

A. Strict Press, build to a max
B. Weighted Strict Pullup, build to max
+
30 Ring Muscle Ups For Time

Monday, April 3, 2017

Tuesday April 4th 2017

A1. CGBP @ 20X1, 12-10-8-6 rest 90
A2. Incline DB Chest Supported Row @ 30X0, 10-12 x 4 sets rest 90
B1. SA DB Press, @ 20X1 15 reps x 4 sets rest 60
B2. 2 L-Sit Rope Climbs for quality, rest 60
C. 30 Strict Toes to Bar Not for Time

Monday April 3rd 2017

A. Back Squat; build to a tough single
B. Squat Clean; build to a tough single (if you're feeling it go for a max)
+
10 Rounds For Time:
4 Burpees
6 KB swings @ 32kg/24kg
8 Wall Ball @20/14#
+
10 min recovery:
5 min row damper 1
5 min Bike