Thursday, August 31, 2017

Friday September 1st 2017

A. Front Squat, work to tough set of 6
B. Front Squat, 6 reps @ 90% of part B x 3 sets rest 2-3 min
C. EMOM x 10 min
1st min: 3 Wtd Pronated Strict Pullups
2nd min: 3 Strict Deficit HSPU
D. 3 sets:
Half Kneeling landmine press, 10 reps/arm
rest :45
Supinated Ring Rows, 10 reps (scale or modify for more or less difficulty by elevating feet or walking back)
rest :45
Alt Reverse Barbell lunges, 10 reps/leg
rest :45

Tuesday, August 29, 2017

Wednesday August 30th 2017

A. Overhead Squat, 4 reps x 4 sets rest 2 min (mod challenging weight or better)
B. High Hang Squat Snatch . Above Knee Hang Squat Snatch . Below Knee hang Squat Snatch, 1.1.1 reps  @start @ 50%RM and increase every other set by 5-10lb per set x 7 sets rest 1m20
C. EMOM x 20 min:
1st min: :50 Row @ 70% effort
2nd min: 5 Deadlift + 5 Hang Squat Clean (use 45-50% of Best Sq Clean)
3rd min: 10 kipping HSPU + AMRAP Double Under remaining time
4th min: REST

Monday, August 28, 2017

Tuesday August 29th 2017

A. Tall Jerk, 3 reps @ 30%RMish x 4 sets rest 1m20
B. 3 Push Jerk, moderately challenging weight every :80 x 7 sets
C. 5 sets @ 90% effort:
6 strict T2B 
9/7 Cals on AB
3-6 UB Ring Muscle ups
9 Box jumps 24"/20"
12 Full Stand Burpees
rest 2 min b/t sets 

Sunday, August 27, 2017

Monday August 28th 2017

A. Squat Clean & Split Jerk, 1 successful lift above 85%RM x 5 sets rest 2 min
B. Clean Pull cluster @ 90% of 1RM Sq Clean, 1.1.1 x 5 sets rest :10/rest :90
C. EMOM x 10 min:
1st min: Jumping Back Squats @ 30X0, 8-12 reps (somewhere bt 35% and 45%RM)
2nd min: Lean Away Strict Pronated Pullups @ 4111 -- AMRAP UB (-1)

Friday, August 25, 2017

Saturday August 26th 2017

A. Overhead Squat, work to challenging single 
B. For time:
90 Double Unders
30 OH Squats @ 135lb/95lb 
25 CTB
60 Wall Balls @ 20lb/14b
25 Pullups
30 Shoulder to overhead @ 135lb/95lb
25 Toes to bar
90 Double Unders 

Thursday, August 24, 2017

Friday August 25th 2017

A. Power Clean & Split Jerk, 1RM
B. 1 Heavy Power Clean & Split Jerk every :30 x 10 min -- try to use 70% or more-- increase weight if needed but NO FAILS
C. Back squat, work to above last week for a solid single
D. Mod Effort EMOM x 15 min
1st min: :45 Single Unders 
2nd min: slow dead bug movement, :30-:40
3rd min: 5 Perfect Above Knee Hang Power Clean w/ :03 Descend every rep 

Tuesday, August 22, 2017

Wednesday August 23rd 2017

A. Every :60 x 12-15 sets
1 Power Clean -- start light and work to challenging single - if you are feeling it then go for max
B. EMOM x 18 min -- start light and work to solid single or 1rm
Even min: Deadlift
Odd min: Strict Press
C. 30 reps for time @ 10"/5" Deficit kipping hspu
D. 3 sets:
15 L-Leg D-bell RDL
15 R-Leg
rest :60
25 Push ups
rest :60

Monday, August 21, 2017

Tuesday august 22nd 2017

40 min clock @ 70%
20 cal bike
5/5 alt pistols
25 ft handstand walk or 50 ft reverse bear crawl
400m run
2-4 Ring muscle ups
2 TGU/arm @ mod weight

Sunday, August 20, 2017

Monday August 21st 2017

A. Squat Snatch, work to solid single - not a max
B. Front Squat, work to max
C. Bulgarian Split Squat w/ bells/hand, work to 6 reps/leg - rest :60 b/t legs
D. Death By Strict Pullups (does not have to be unbroken) 
1st min - 1 pullup 
2nd min - 2 pullup 
3rd min - 3 pullup 
.. so on and so forth until you can not complete the given amount of reps within the minute 

Friday, August 18, 2017

Saturday August 19th 2017

A. Squat Snatch, 1 rep every :50 x 10 sets -- start @ pick 5 weights - have 2 successful sets per weight-- start about 60%RM and end moderately heavy 
B. Overhead Squat, work to moderately challenging single
C. 2 sets @ 85% effort:
60 calorie row 
50 Wall Balls @ 20lb/14lb 
40 Box jumps @ 24/20
30 CTB
Rest 1/2 Work time 

Thursday, August 17, 2017

Friday August 18th 2017

A. 1 Above knee Hang Power Clean . 1 Push Jerk . T&G Power Clean + 2 Split jerk, -- work to tough set 
B. 1 heavy set of A every 2:30 x 6 sets (use about 85%)- this shouldn't hurt nearly as much as the other weeks 
C. Back squat, 1 reps moderately challenging reps x 8 sets rest 2-3 min  (figure 88%RM and up)
D. 4 sets: 
300m run 
15 GHD sit ups 


Tuesday, August 15, 2017

Wednesday August 16th 2017

A. Every :60 x 10 sets
2 T&G Power Clean -- start light and work moderately heavy. Movement should be perfect for all sets
B1. Cluster Deadlift (bring back down to floor @ :03; reset and pause bt reps), 1.1.1 reps x 5 sets rest rest:05/rest:60
B2. Standing Strict Press, 2 reps x 5 sets rest :60 -- heavier than last week
C. EMOM x 10 min:
3 Tough Deficit Kipping HSPU -- beat last week with overall deficit through 10 minutes
D. 3 sets:
18 Gh Raises
18 HR Push ups
18 Barbell Skull Crushers
rest 2 min

Monday, August 14, 2017

Tuesday august 15th 2017

40 min clock @ 70%
400m run
1 rope climb
25 ft handstand walk
400m row
2 bmu
8-10 toes to bar
4/4 alt pistols

Friday, August 11, 2017

Monday August 14th 2017

A. Squat Snatch Cluster, 1.1 reps @ 85ish%RM x 5 sets rest 2 min (reset b/t reps)
B. Front Squat, work to tough double 
C. 1 Strict prontated Pullup every :20 x 6 min
D. 4 sets: 
DB Bulgarian split Squat, 8 reps/leg
rest :60
SA Bent Over dwell row, 12-15 reps/arm
rest :60

Saturday August 12th 2017

A. Above knee Hang Power Snatch . Snatch balance , 1.1 every :60 x 10 min @ 60%RM 
B. Overhead Squats @ 31X1, 1 reps @ moderate weight every :90 x 6 sets --above last weeks
C. 4 sets @ 85% effort:
400m Run 
30 Wall Balls @ 20lb/14lb 
20 CTB
10 Burpee Box jump @ 24"/20"
rest = 1 minute less than work 
example 5 min round = 4 min rest 

Thursday, August 10, 2017

Friday August 11th 2017

A. 2 T&G Power Clean + 2 Split jerk, -- work to tough set 
B. 1 Unbroken Complex every 2:30 x 6 sets
5 Heavy T&G Power Clean & Jerk 
*Same as last week; really try to work with heavy sets*
C. Back squat, 2 reps moderately challenging reps x 6 sets rest 2-3 min  (figure 82.5%-87.5%RM)
D. Core Accessory: 
Work about 10 minutes of whichever type of movement you feel is most effective -- get some volume in 

Tuesday, August 8, 2017

Wednesday August 9th 2017

A1. Cluster Deadlift @ 30X1, 2.2 reps x 5 sets rest rest:60 -- heavier than last week
A2. Standing Strict Press, 3 reps x 5 sets rest :60 -- heavier than last week
B. Every :70 x 10 sets
3 T&G Power Clean -- start light and work moderately heavy. Movement should be perfect for all sets
-- Directly into ..
EMOM x 10 min:
5 Tough Deficit Kipping HSPU
C. No rest but not for time:
21-15-9
Gh Raises
HR Push ups
Standing OH Banded Tricep Ext, 15 reps

Monday, August 7, 2017

Tuesday August 8th 2017

30 min Clock @ 70% effort:
10 Cals on AB
3 L-Leg Pistols
3 R-Leg Pistols
15 Cals on Rower
7-15 Kipping HSPU (whatever is  smooth and EZ)
400m Run
1 Legless Rope Climb
1 Rope Climb with legs

Sunday, August 6, 2017

Monday August 7th 2017

A. Snatch Pull . Squat Snatch, 1.1 reps @ 85ish%RM x 5 sets rest 2 min (reset b/t reps)
B. EMOM x 14 min:
1st min: Front Squat, 1 rep @ 90%RMish 
2nd min: Cluster Wtd pronated Pullups @ 30X1, 1.1 reps 
C. 4 sets: 
Front Foot Elevated Barbell Split squat, 10 reps/leg (rest :30 bt legs)
rest :60
Supinated Ring Rows, 10-15 reps
rest :60

Friday, August 4, 2017

Saturday August 5th 2017

A. Power Snatch . Squat Snatch, 1.1 every :60 x 10 min @ 60%RM (drop from overhead and reset)
B. Overhead Squats @ 31X1, 2 reps @ moderate weight every :90 x 4 sets --above last weeks
C. Every 5 minutes x 5 sets: 
15/12 CTB
20 Wall Ball throws @ 20lb/14lb 
15/12 Strict Ring Dips 
20 Full Stand Burpees

Thursday, August 3, 2017

Friday August 4th 2017

A. Power Clean & Push jerk, 2 rep T&G--- work to tough set.
B. 1 Unbroken Complex every 2 minutes x 6 sets
3 T&G Power Clean 
3 T&G Hang Squat Clean 
3 Push Jerk
*Try and push your limit here since there is no 4 minute amrap. Maybe close to last week?*
C. Back squat, 3 reps moderately challenging reps x 5 sets rest 2-3 min  (figure 77.5%- 82.5%RM)
D. GHD sit ups,15 reps x 4 sets rest 1m30 bt sets

Tuesday, August 1, 2017

Wednesday August 2nd 2017

A1. Deadlift @ 30X1, 4 reps x 5 sets rest rest:60 -- heavier than 2 weeks ago
A2. Standing Strict Press, 4 reps x 5 sets rest :60 -- heavier than 2 weeks ago
B. EMOM x 21 min:
1st min: Cluster Power Clean, 4.4 (do 1st @ 0 and 2nd @ :30)
2nd min: Cluster Deficit Kipping hspu, 4.4 (same as above)
3rd min: Rest
**Make weight similar to last week. Weight should be challenging on 2nd cluster but pretty close to perfect**
C. 3 sets:
Gh Raises, 15 reps -- move as consistent as possible
rest 1 min
Standing OH Banded Tricep Ext, 15 reps https://youtu.be/ioMF-2ErRLw
rest 1 min