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

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

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 

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)

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 

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 

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

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

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 

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 

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 

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

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

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 

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 

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

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

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

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

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

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