Wednesday August 10, 2016

A. Split Jerk; build to a max,
B. Split Jerk, (drop sets) hit  1 rep x 5 sets @ 85% of A -resting :90 b/t sets
C1. CGBP Cluster; 2.2 x 5, rest 20s/60s
C2. Bent Over Barbell Row; 4-6 x 5, rest 60s
+
8 Sets:
Max Strict HSPU
rest :30
Max Strict HSPU
rest :30
Max Strict C2B
rest :30
Max Strict C2B
Rest :90
+
4 Sets:
10-12 Supinated BB Curl
:60 rest
10-12 Neutral Grip DB Skull Crusher:60 rest

Tuesday August 9th 2016

4 sets: 
5:00 Assault Bike @ 90% effort relative to 30m TT pace
5:00 Row @ 90% effort relative to 30m TT pace
*Keep transitions under 45 sec*
+
20:00 Z1- cyclical modalities, locomotion, and targeted DROM -- skill movements if wanted as well

Monday August 8th 2016

A. Snatch; 1 rep every :60 until failure- start @60-65% max, add 5-10lb set
B. Front Squat; 2 solid reps x 5 sets rest 2-3 min -- nothing where it seems like it would fail
+
Deadlift; 50 "perfect reps For Time @225,
+
5 sets:
:15 Airbike or prowler sprint @ Near all out effort (leave a tiny bit in the tank)
Rest 2min


Notes for deadlifts:
-if 1RM is under 400 you have the option of scaling to 185
-eccentric must be controlled on all reps (no dropping from top

Saturday Auguest 6th 2016

EMOM for 30 Minutes:
1st: :30 AMRAP Double Unders
2nd: 12 L-arm Single arm KB snatch @ 24kg/16kg
3rd: :30 AMRAP Wall Balls @ 20lb/14lb
4th: :30 Cals on assault bike 
5th: 12 R-arm Single arm KB snatch 24kg/16kg
6th: 10-15 UB Pullups
+
15:00 Run @ moderate aerobic pace (focus on mechanics/ breathing)

Friday August 5th 2016

A. Squat Clean; 10 singles @ 85%  every :90 (85% of last weeks weight)
B. Back Squat Cluster; 2.2 x 5 sets, rest 20s/2-3m
+
For time:
21-15-9
Power Clean @115lb/75lb
Bar Facing Burpee
Toes to bar
+
4 Sets:
6-8 Gh raises
rest :60
5/5 lateral lunge w/ kb
rest :60

Wednesday August 3rd 2016

A. Split Jerk; 3-3-2-2-1-1; rest 2m (drop b/w reps on 3's and 2's)
B1. CGBP Cluster; 3.3 x 5, rest 20s/60
B2. Ring Row w/ feet elevated if possible @ 30X1; 6-8 x 5 sets, rest 60
+
Every 3 Minutes for 15 Minutes:
1 legless Rope Climb to 15 ft (from standing position; no jump to start)
AMRAP UB Strict HSPU x 2 sets (rest 20s b/w sets)
+
5 min AMRAP:
5 Strict C2B Pullup
5 Strict Ring Dip

Tuesday August 2nd 2016

3 sets @ 90% effort:
5:00 Assault Bike @90% approx 30m TT effort
directly into..
5:00 Row @90% approx 30m TT effort
rest 5 minutes b/t sets or whatever time you will need to sustain effort. This can be more or less for certain athletes
+
20:00 Z1- cyclical modailities, locomotion (ie- bear crawl, duck walk etc), and targeted DROM