Saturday April 30th 2016

3 sets @ consistent yet repeatable pace:
8 Minute Running Clock:
1,500m Row
AMRAP in remaining time of...
15 Burpee
15 KBS @1.5/1
8 minutes rest b/t sets

Friday April 29th 2016

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 8 sets rest 2-3m
C. Incline BB Bench press; @ 30X1; 6-8  reps x 3 sets, rest 90s
+
EMOM for 10 Min:
1st: 1 moderate Deadlift single 
2nd: 30 sec BJ step down @30"/24"
**All sets should be approx 80% of 1RM) 
+
rest 5 min
+
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  

Wednesday April 27th 2016

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 @21X1; 3-5 reps x 5 sets rest 60s
B2. Weight Strict Pronated Pullup @21X1; 3-5 reps x 5 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, 8-10 reps x 5 sets rest 30s (this should be done light)
D2. Pushuup @ 3030; AMRAP (-1),  x 5 sets rest 30s

Tuesday April 26th 2016

6 sets @ 85-90% effort
1 mile on assault bike
rest = work
*record all sets*

Monday April 25th 2016

A. Snatch Pull. Above knee Hang Power snatch. High Hang Squat Snatch, 1.1.1  every other min x 5 working sets (no drop)
B. Front Squat @21X1, 4 reps x 8 sets rest 2-3min (heavier than last weeks)
C. Supinated Bent Over Barbell row @ 30X0; 8-10 x 3, rest 90 b/t sets
D. Seated Double arm Dbell curls @ 30X0, 8-10 reps x 3 sets rest :90 b/t sets
+
15 min Z1: 
Row 500m 
Walking Lunges 50ft 
Farmers Carry 100ft @ 32kg/24kg per hand  

Saturday April 23rd 2016

3 Rounds For Time w/ a Caveat of sustainable pace each round
550m Row
20 Box Jump Overs (24"/20")
20 KBS (1.5/1)
1 Mile Airbike
+
10-15m Low effort/ low impact aerobic cool down 

Friday April 22nd 2016

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 6 sets rest 2-3 min (all sets above 65%RM and up to 75%RM)
C. Incline Bench Press @ 31x1; 8-10 x 4 rest 90s
D. Laying D-bell Tricep Ext @ 30X0, 15 reps x 3 sets rest :60
+
Every other minute perform 60 Double Unders + 5 Heavy T&G Deadlifts x 5 sets
( start times @ 0,2,4,6,8)

Wed April 20th 2016

A. Split Jerk;  1 rep x 8 sets, rest 80 (start @ about 75% and get up to about 85%RM)
B1. Wall Facing HSPU, AMRAP(-1) x 5 sets, rest 60
B2. Strict Lean away Pullup @31X1; AMRAP reps x 5 sets  rest 60
C1. Seated Double Arm Dbell Press; 10-15 x 4 sets rest 60
C2. Standing Facepulls; 15 reps x 4  sets rest 60s

Tuesday April 19th 2016

4 Sets @ 85-90-% effort (goal is not to fall off pace)
400m Run
15 Burpee 
400 ROW
15 Toes through rings 
Rest = Work
+
low effort aerobic cool down

Monday April 18th 2016

A. Squat Snatch . Above knee Hang Snatch; 1.1 complex every other min x 7 sets --last 3 sets should be all heavy and repeatable
B. Front Squat; @21X1; 5 reps x6 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 front bridge hold

Saturday April 16th 2016

5 Minute AMRAP @85%
200m Run
15 KBS @ 32kg/24kg
20 Burpee
--5 min rest
5 Minute AMRAP @85%
250m Row
15 Step down box jump @24/20
20 Situps
15 Wall Ball Slams @20/14
--5 min rest
5 Minute AMRAP @85%
200m Run
15 KBS @32kg/24kg
20 Burpee
--5 min rest
5 Minute AMRAP @85%
250m Row
15 Step down box jumps @24/20
20 Situps
15 Wall Ball Slams @20/14

Friday April 15th 2016

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)

Wednesday April 13th 2016

A. Deadlift, work to MODERATE triple deadlift taking 1 set every 2 minutes x 5-6 sets
+ 
500m Row For Time
+
30 Minute AMRAP @65-75% (work up a sweat, nothing crazy)
20m Forward Bearcrawl
20m reverse bearcrawl
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)

Tuesday April 12th 2016

A. Strict Press Cluster; 3.3 x 5 sets rest 10s/2min
B1. Wtd. Supinated Chinup @ 20X0; 4 reps x 4 sets, rest :20
B2. Legless Rope climbs to 15ft, 2 reps x 4 sets rest :20 B3. Chest Supported BB Row; 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 

Monday April 11th 2016

*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. 

Saturday April 9th 2016

Build to 80-85% Mondays, tough single, clean
+
30 Cleans (full squat) for time @70% of mondays tough single
*If you want to go for it and have a minimum 285lb/200lb squat clean then go for 225lb/155lb as that is what we have the most data on*+
20-30 Minute Z1 Airdne, Row, Jog, etc

Friday April 8th 2016

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

Wedneday April 6th 2016

10 mile Assault bike @ 90% effort

Tuesday April 5th 2016

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 OHP, @ 20X1 15x 4 sets rest 60
B2. 2 L-Sit Rope Climbs for quality, rest 60 (rest as needed to include "style points")
C. 30 Strict Toes to Bar Not for Time

Monday April 4th 2016

*Note: this week will not be a clear reflection on what the next 6 weeks of training is going to be like. This week is a little bit of "see what ya got" week.*

A. BS; build to a tough single
B. 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#
*Last best was about 7:30ish*
+
10 min recovery:
5 min row damper 1
5 min Bike

Sat April 2nd 2016

*De-load Training *
A. Btn Split Jerk . Split Jerk, 1.1 every :60 x 10 sets (light to mod/ skill @ 50-60%RM) - non fatiguing
+
30 min EMOM: "Flow-ish"
1st min: Power Clean Cluster, 1.1.1 @ about 60%RM - light-moderate (drop rep from shoulders)
2nd min: L-arm OH KB Walking Lunge, :20 + R-arm OH KB Walking Lunge, :20
3rd min: :50 Row @ 70% effort
4th min: Ring Muscle up, repeatable unbroken sets
5th min: :50 Airbike @ 70% effort
6th min: 6 L-arm Hang KB snatch + 6 R-arm Hang KB snatch