Tuesday, September 19, 2017

20170918

Run 15 minutes, RPE 16

Rest 6 to 8 Hours

High Hang Snatch - 3x3, hard
Back Squat - 3x3, hard
Snatch Deadlift - 3x5, hard

Saturday, September 16, 2017

20170915

Run 1200m, rest 4:00, RPE 16
Repeat until pace/form deteriorates, 3-6 sets

Rest 6 to 8 Hours

High Hang Clean - 5x3, hard
Front Squat - 4x2, very hard, 2x8-12, hard
Clean Deadlift - 5x5, hard

Wednesday, September 13, 2017

20170914

3 Rounds:
10 Burpee Box Jump Over
20 Toes to Bar
30 Calorie Row
40 Double Unders
RPE 14-16

Rest 6 to 8 Hours

Push Ups: 25-29-25-25-36+; rest 90 sec between sets
Strict Handstand Push Up - 4 sets
Bench Press - 5x5, hard
Weighted Pull Up - 5x5, hard
L Pull Up, Chin Up, Bicep Curl, Ring Dip - 3x8-12, hard
Situp - 2:00, max reps

20170913

Recovery Day

Tuesday, September 12, 2017

20170912

Run 2.5 miles, RPE 14

Rest 6 to 8 Hours

Back Squat - 5x3, very hard, 2x10, hard
Snatch Deadlift - 5x5, very hard, 2x10, hard
Sit Up - max reps in 2:00