20160101

Recovery Day

20151231

Choose ONE of the following:

1:30 on, 1:00 off

Run

Row

Bike

Swim

Repeat untill pace/form deteriorates

Aim for 6 to 10 repeats

Rest 6 to 8 hours

Snatch - 80%/1x3
Snatch Pull off Riser (3") - 95%/3x3
Push Press - 89%/3x3
Back Squat - 90%/2x4

20151230

Clean & Jerk - 80%/1x3
Clean Deadliftt - 115%/3x3
Front Squat - 90%/2x4
Bench Press - 80%/3, 85%/3, 90%/3

Rest 6 to 8 Hours

AMRAP 8:
30 Double Unders
15 Chest to Bar Pull Ups
30 Double Unders
15 Toes to Bar

20151229

Recovery Day

20151228

AMRAP 10

5 Shoulder to Overhead (115#)

10 Deadlift (115#)

15 Box Jump (24")

Rest 6 to 8 Hours

AMRAP 20

Choose ONE:

Run

Row

Bike

Swim

20151227

Snatch - 60%/2, 65%/2, 70%/1x2, 75%/1x2

Jerk - 75%/2x4

Clean & Jerk - 60%/2, 65%/2, 70%/1x2, 75%/1x2

Romanian Deadlift - 66%(of clean)/5x4

2015 1226

Recovery Day

20151225

Recovery Day

20151224

Snatch - 65%/2x3, 70%/1x3
Snatch Pull Off Riser (3") - 83%/3x3
Push Press - 77%/4x4
Back Squat - 80%/2x5

20151223

15.3
AMRAP 14:
7 Muscle Ups
50 Wall Balls (20#, 10')
100 Double Unders

20151222

AMRAP 10:
10 Push Press (135# or 60%)
10 Kettlebell Swing (2pd)
10 Box Jump (24")

Rest 6 to 8 Hours
Clean & Jerk - 65%/2x2, 70%/1x3
Snatch Deadlift - 103%/3x3
Front Squat - 80%/2x3
Bench Press - 75%/5, 80%/5, 85%/5

20151221

Choose ONE of the following:
Run - 800m
Row - 1000m
Bike - 2.5km
Swim - 200m
Rest 3:00
Repeat until pace/form deteriorates

20151220

Snatch - 80%/1, 82%/1, 84%/1, 87%/1x3
Jerk - 82%/2x4
Clean & Jerk - 80%/1, 82%/1, 84%/1, 87%/1x3
Romanian Deadlift - 76%(of clean)/5x4

20151219

3 Rounds:
Row 500m
21 Burpees Over Bar
12 Thruster (95#)

16 Minute Time Cap

20151218

Choose ONE of the following:
Run 100m
Row 100m
Bike :20
Swim 25m

Rest 1:30, perform until pace or form deteriorates
Goal is 6-15 sets

Rest 6 to 8 Hours

Snatch - 75%/2, 80%/1x4
Snatch Pull Off Riser (3") - 93%/4x5
Push Press - 87%/4x2, 87%/3x2
Back Squat - 87%/4, 87%/3x2, 90%/2x2

20151217

Recovery Day

20151216

AMRAP 7:
7 Handstand Push Up
7 Chest to Bar Pull Up
7 Kettlebell Swing (2 pood)

Rest 6 to 8 Hours

Clean & Jerk - 75%/2, 80%/1x4
Clean Deadlift - 113%/4x5
Front Squat - 89%/2x5
Bench - 60%/5, 65%/5, 70%/5

20151215

Recovery Day

20151214

Row 1k

150 Wall Ball (20#, 10')

Row 1k

20151213

Snatch - 80%/1, 82%/1, 84%/1, 87%/1x2, 84%/1, 82%/1

Jerk - 82%/2x4

Clean & Jerk - 80%/1, 82%/1, 84%/1, 87%/1x2, 84%/1, 82%/1

Romanian Deadlift - 74%(of clean)/5x5

20151212

Choose one of the following:
Run 400m, rest 2:00
Row 500m, rest 2:00
Bike 800m, rest 2:00
Swim 100m, rest 2:00
Repeat until pace/form deteriorates

20151211

AMRAP 12:
12 Wall Ball (10', 25#)
12 Burpee
12 Toe to Bar

Rest 6 to 8 Hours
Snatch - 75%/2x2, 80%/1x3
Snatch Pull of Riser (3") - 90%/5x5
Push Press - 85%/4x3, 85%/3x2
Back Squat - 88%/3x5

20151209

Recovery Day

20151208

Clean & Jerk - 75%/2x2, 80%/1x3
Snatch Deadlift - 110%/4x5
Front Squat - 87%/3x5
Bench - 85%/5, 90%/3, 95%/1

20151207

3 Rounds:
Row 1000m
42 Kettlebell Swing (1.5 pd)
24 Chest to Bar Pull Ups

25 minute time cap

20151206

Snatch - 80%/1, 82%/1, 84%/1, 87%/1, 84%/1, 82%/1
Jerk - 78%/3x3, 81%/3x2
Clean & Jerk - 80%/1, 82%/1, 84%/1, 87%/1, 84%/1, 82%/1
Romanian Deadlift - 72%(of clean)/6x5

20151205

4 Rounds:
10 Ground to Overhead (~50% 1RM)
15 Burpee Over Bar
20 Calorie Row
Rest 2:00

20151204

Choose one:
Run 300m
Row 350m
Bike 600m
Swim 75m
Rest 2:00 and repeat until pace/form deteriorates

Rest 6 to 8 Hours

Snatch - 70%/3x2, 75%/2x3
Snatch Pull - 100%/3x5
Push Press- 83%/4x5
Back Squat - 86%/4x5

20151203

Recovery Day

20151202

AMRAP 8:

1 Handstand Push Up
3 Toes to Bar
6 One Arm Dumbell Snatch, Alternating (55#)

3 Handstand Push Up
6 Toes to Bar
9 One Arm Dumbell Snatch, Alternating (55#)

6 Handstand Push Up
9 Toes to Bar
12 One Arm Dumbell Snatch, Alternating (55#)
...

Rest 6 to 8 Hours

C&J - 70%/3x3, 75%/2x3

Clean Deadlift - 108%/4x5

Front Squat - 85%/4x5

Bench - 80%/3, 85%/3, 90%/3

20151201

Recovery Day

20151130

AMRAP 20

7 Muscle Ups

14 Kettlebell Swing (2 pd)

28 Wall Ball (25#, 10')

20151129

Snatch - 70%/2, 75%/2, 77%/1x2

Jerk - 73%/3x4

Clean & Jerk - 70%/2, 75%/2, 77%/1x2

RDL - 60% (of clean) x6x5

20151128

AMRAP 15:

10 Toes to Bar

10 Clusters* (95#)

10 Burpee Over Bar

*A cluster is a clean and thruster combination. Each repetition begins on the ground and ends in the overhead position. 

20151127

Choose one:
Run
Row
Bike
Swim

:30 on, rest 2:00
Repeat until pace/form deteriorates

Rest 6 to 8 Hours

2-Position Snatch (floor, mid-thigh) - 70%/2x5
Snatch Pull - 86%/3x5
Push Press - 71%/5x5
Back Squat - 75%/3x3, 75%/2x2

20151126

Recovery Day

20151125

5 rounds:

30 sec max power snatch (115#)

30 sec max burpees

Rest 1 minute

Rest 6 to 8 hours

2 Position Clean - 70%/2x5

Snatch Deadlift - 95%/3x4

Front Squat - 70%/3x3, 75%/3x2

Bench - 75%/5, 80%/5, 85%/5

20151124

Recovery Day

20151123

21-15-9

Chest to Bar Pull Up

Wall Ball (20#, 10')

Toes to Bar

Ring Dip

16 minute time cap

20151122

Snatch - 80%/1, 82%/1, 84%/1, 87%/1, 84%/1, 82%/1
Jerk - 80%/2x5
Clean & Jerk - 80%/1, 82%/1, 84%/1, 87%/1, 84%/1, 82%/1
RDL - (72% of clean)/6x5

20151121

:90 on, :60 off

until pace/form deteriorates

Run

Row

Bike

Swim

Choose ONE

20151120

Choose one:
:20 on, :10 off, 8 sets
Run
Row
Bike
Swim

Rest 6 to 8 hours
2-Position Snatch (floor, mid-thigh) - 77%/2, 81%/3
Snatch Pull - 98%/3x5
Push Press - 81%/5x5
Back Squat - 80%/5x2, 85%/4x3

20151119

Recovery Day

20151118

2-Position Clean (floor, mid-thigh) - 77%/2x2, 81%/2x3
Snatch Deadlift - 105%/5x5
Front Squat - 80%/4x3, 85%/4x3
Bench - 60%/5, 65%/5, 70%/5

20151117

Rest Day

20151116

AMRAP 20

Run 400m

7 Muscle-Ups

20151115

Snatch - 75%/2, 80%/1, 83%/1, 85%/1, 83%/1, 80%/1
Jerk - 78%/3x5
Clean & Jerk - 75%/2, 80%/1, 83%/1, 85%/1, 83%/1, 80%/1
Romanian Deadlift - 70%(of clean)/7x5

20151114

Run, Row, Bike, or Swim;

4:00 on, 2:30 off; 2:00 on, 1:30 off

*Complete 4:00 repeats before starting 2:00 repeats

*Recommended 2-5 intervals for each duration

20151113

50 Hand Stand Push Ups
*At the beginning of each minute perform 20 double unders

Rest 6 to 8 hours

2-Position Snatch (floor, mid-thigh) - 75%/2, 80%/3
Snatch Pull - 96%/5x5
Push Press - 78%/5x5
Back Squat - 75%/5x2, 80%/5x3

20151112

Rest Day

20151111

Rest Day

20151110

2-Position Clean (floor, mid-thigh) - 75%/2, 80%/3
Clean Deadlift - 105%/5x5
Front Squat - 75%/5, 80%/4x2, 85%/3x2
Bench - 75%/5, 85%/3, 95%/1

20151109

AMRAP 12:

30 Wall Ball (20#, 10')

15 Chest to Bar Pull Up

20151108

row 2k

rest 6 to 8 hrs

Snatch - 70%/3, 75%/2, 80%/1, 85%/1, 80%/1, 75%/1
Jerk - 75%/3x5
Clean & Jerk - 70%/3, 75%/2, 80%/1, 85%/1, 80%/1, 75%/1
Romanian Deadlift - 68%(of clean)/8x5

20151107

AMRAP 25:
Row 15 cal
20 Burpee
25 Box Jump (24")
30 Double Unders

20151106

3-Postion Snatch (floor, knee, mid-thigh) - 70%/2, 75%/3
Snatch Pull - 93%/5x5
Push Press - 75%/5x5
Back Squat - 65%/6, 70%/6, 75%/6, 80%/5x2

20151105

Rest Day

20151104

Run 100m
Row 150m
Swim 25m
Bike 500m

Repeat until pace/form deteriorates

Rest 6 to 8 hours

3-Position Clean (floor, knee, mid-thigh) - 70%/2, 75%/3
Snatch Deadlift - 100%/7x2, 100%/5x3
Front Squat - 65%/6, 70%/5, 75%/5, 80%/3x2
Bench - 80%/3, 85%/3, 90%/3

20151103

Rest Day

20151102

21-18-15-12-9-6-3

Thruster (95#)

Burpee over Bar

20151101

Snatch - 70%/3, 75%/2, 80%/1x2, 75%/1, 80%/1
Jerk - 70%/3x2, 75%/3x3
Clean & Jerk - 70%/3, 75%/2, 80%/1x2, 75%/1, 80%/1
RDL - 65% (of clean)/8x5

20151031

Rest Day

20151030

3-Position Snatch - (floor, knee, mid-thigh) - 65%/2; 70%x3
Snatch Pull - 90%/7x2; 90%/5x3
Push Press - 70%/5x3; 75%/5x2
Back Squat - 60%/6; 65%/6; 70%/6; 75%/4x4

20151029

Rest Day

20151028

Choose one:
Run
Row
Bike
Swim

:30 on, 4:00 off
Repeat until pace/form deteriorate

Rest 6 to 8 hours

3-Position Clean (floor, knee, mid-thigh) - 65%x2; 70%x3
Clean Deadlift - 100%/7x2; 100%/5x3
Front Squat - 60%/8; 65%/6; 70%/5; 75%/3; 70%/5
Bench - 75%/5; 80%/5; 85%/5

20151027

Rest Day

20151026: APFT

APFT

20151025: Transition, Day 9

Rest Day

20151024: Transition, Day 8

Run 20 minutes, easy pace

20151023: Transition, Day 7

1230 3rd Floor Strength Room:

Tall Jerk/5x3
Power Clean + Front Squat + Jerk (hold for 3 sec) - 5 sets
Pause Back Squat/3x3
Back Squat - 75% of PBS/5x3

Moderately heavy weights for all movements

20151022: Transition, Day 6

rest day

20151021: Transition, Day 5

clean segment pull(1", knee, hip, finish) + clean pull - 3(1+1)x 4 sets

clean deadlift - 75%/4x4

front squat - 75%/4x4

Push-ups: 4x1:00 sets

20151020: Transition, Day 4

AMRAP 7:

5 Handstand Push-Up

10 Chest to Bar Pull Up

20151019: Transition, Day 3

AMRAP 16:

run, row, bike, or swim

20151018: Transition, Day 2

Snatch Segment Pull (1", Knee, Hip, Finish) + Snatch Pull - 3(1+1)x4 sets
Pause Back Squat - 3x3
2 Push Press + 1 Jerk - 5 sets
Jerk Dip Squat - 5x3
Push Ups: 2:00, 2x1:00

*Moderately heavy loads on all lifts

20151017: Transition, Day 1

Rest Day

20151016: Week 12, Day 7

3 rounds of:

in 4:00
20 KBS (70#)
20 Burpee
Row max calories

Rest 2:00 between rounds

20151015: Week 12, Day 6

Snatch - max
Clean & Jerk - max
Back Squat - max

20151014: Week 12, Day 5

Rest Day

20151013: Week 12, Day 4

3 Rounds:
75 Double Under
50 Wall Ball (10', 20#)
20 Burpee Lateral (20")

20151012: Week 12, Day 3

4 rnds of
:30 of Thruster, 95#
Rest 4:00

Rest 6 to 8 Hours

Snatch - 75%/1x5
Clean and Jerk - 75%/1x5
Back Squat - 80%/2x3
Push Ups: 45-55-35-30-55

20151011: Week 12, Day 2

Rest Day

20151010: Week 12, Day 1

Choose one:

3:00 on, 1:00 off until pace/form deteriorates

Run

Row

Bike

Swim

20151008: Week 11, Day 6

0600 '62 Room

AMRAP 25
50 Wall Ball (20#, 10')
40 Double Under
30 Burpee
20 CTB Pull Up
10 KBS (70#)

20151007: Week 11, Day 5

Rest Day

20151009: Week 11, Day 7

5 rounds for time:
5 Deadlift (275#)
10 Burpees

Rest 6 to 8 hours

Snatch - 80%/1x6
Clean & Jerk - 75%/1x4
Push Up: 45-55-35-30-55

20151006: Week 11, Day 4

8 rnds of sprint :20, rest :10 of ONE of the following:

run

row

bike

swim

Rest 6 to 8 hours

Snatch - max; 80%/1x6

Clean & Jerk - max; 75%/1x4

Strict CTB Pull Up - 4 sets, weighted

20151005: Week 11, Day 3

Rest Day

20151004: Week 11, Day 2

Snatch - max; 90%x1; 85%x1

Clean & Jerk - max; 90%x1; 85%x1

Push Up - 20-20-24-24-20-20-22-50

20151003: Week 11, Day 1

Choose one of the following:

Run
Row
Bike
Swim

5:00 on, rest 2:30, 6:00 on, rest 3:00, 7:00 on, rest 3:30, ...
continue until pace/form deteriorates

20151002: Week 10, Day 7

30 Muscle Ups

Rest 6 to 8 hours
Snatch - 75%/1x5
Clean & Jerk - 75%/1x4
Push Up: 19-19-22-22-18-18-22-45

20151001: Week 10, Day 6

Rest Day

20150930: Week 10, Day 5

Swim 25m, Rest 2:00
Repeat until pace/form deteriorates

Rest 6 to 8 hours
Snatch - max for the day; 80%/1x4
Clean & Jerk - max for the day; 80%/1x4
Front Squat - 80%/1
Bench Press - 85%/3x5

20150929: Week 10, Day 4

Rest Day

20150928: Week 10, Day 3

0600 '62 Room

5 rnds of
AMRAP 2:
10 Kettlebell Swing (70#)
10 Push Ups
10 Knees 2 Elbows

10 Burpees
Rest 2:00

Record # of reps per rnd

20150927: Week 10, Day 2

Snatch - max for the day; 80%/1x4
Clean & Jerk - max for the day; 80%/1x4
Front Squat - 85%/1x2
Push Ups - 36-40-30-24-40 (rest 60 seconds or more)

20150926: Week 10, Day 1

0700 Gillis Field House
2 Mile time trial

20150923: Week 9, Day 5

Rest Day

20150925: Week 9, Day 7

Power Snatch - 70% of this week's snatch/1x5
Power Clean & Jerk - 70% of this week's C&J/1x5
Max Muscle Ups

20150924: Week 9, Day 6

"Mary"
AMRAP 20
5 HSPU
10 Pistol
15 Pull Ups

20150922: Week 9, Day 4

1430 3rd Floor Strength Room
Snatch - 80% of last week's best/1x4
Clean & Jerk - 80% of last week's best/1x4

20150921: Week 9, Day 3

Rest Day

20150920: Week 9, Day 2

Snatch - 80% of last week's best/1x4
Clean & Jerk - 80% of last week's best/1x4
Back Squat - 80%/1x2
Push Ups: max in 2:00

20150919: Week 9, Day 1

Choose one:
40 minutes easy pace
Run
Row
Bike
Swim

20150918: Week 8, Day 7

150 Burpees

Rest 6 to 8 Hours

Snatch - 80%/1x5
Power Clean & Jerk - 80%/1x7
Good Morning - 3x10 (moderate)
Bench - 90%/2x3

20150917: Week, 8, Day 6

Rest Day

20150916: Week 8, Day 5

0600 '62 Room
Stairway to Heaven, rest 2:00
Continue until pace/form deteriorates

Rest 6 to 8 Hours

Snatch - Max for the day; 85%/1x6
Clean & Jerk - Max for the day; 85%/1x6
Back Squat - 80%/2x2
Jerk - 87%/1x3
Push Ups - 29-33-29-29-40

20150915: Week 8, Day 4

Rest Day

20150914: Week 8, Day 3

0600 Hayes Gym

AMRAP 25:
10 Muscle Ups
20 Burpees
30 Toes to Bar
40 Double Unders
30 Toes to Bar
20 Burpees

20150913: Week 8, Day 2

0900 3rd Floor Strength Room

Snatch - max for the day; 90%/1x7
Clean & Jerk - max for the day; 90%/1x6
Front Squat - 85%/1x2
Jerk - 87%/1x3
Push Ups - 2:00, 1:00, 4x:30

20150912: Week 8, Day 1

0700 at Shea Stadium

Run 800, rest 2:00
Continue util pace/form deteriorates

20150911: Week 7, Day 7

3 Rounds:
10 Clean (135#)
20 Box Jump (24")

Rest 6 to 8 hours

Power Snatch - 80%/1x7
Power Clean & Jerk - 80%/1x5
Weighted Pull Ups - 4 sets

20150910: Week 7, Day 6

Rest Day

20150909: Week 7, Day 5

Rest Day

20150908: Week 7, Day 4

Choose one of the following:
:30 on, 2:00 off
Run
Row
Bike
Swim
until pace/form deteriorates

Rest 6 to 8 hours
Snatch - max for day; 85%/1x7
Clean & Jerk - max for day; 85%/1x6
Back Squat - 85%/1x4

Bench - 85%/1x4

Push Up - 25-29-25-25-36

20150907: Week 7, Day 3

5 Rounds of:
in 3 Minutes:
20 Chest to bar pull up
50 Double Under
Burpee AMREP
Rest 2:00

20150906: Week 7, Day 2

Snatch - max for the day; 90%/1x6
Clean & Jerk - max for the day; 90%/1x4
Front Squat - max for the day
Bench - max for the day

20150905: Week 7, Day 1

AMRAP 15

Choose one of the following:

Run

Row

Bike

Swim

20150903: Week 6, Day 6

AMRAP 18

20 Wall Ball (20#, 10' target)
15 Kettlebell Swing (2 pood)
10 Toes to Bar

20150904: Week 6, Day 7

AMRAP 6:
10 Muscle Up
20 Burpee lateral over box (20")
30 Dumbbell Push Press (45#)

Rest 6 to 8 hours
Power Snatch - 70% of this week's snatch, 1x5
Power Clean & Jerk - 70% of this week's C&J, 1x5
Weighted Pull Ups - 6 sets

20150902: Week 6, Day 5

Rest Day

20150901: Week 6, Day 4

Choose one of the following:

Bike :45, rest 3:00
Row :45, rest 3:00
Swim :45, rest 3:00
Run :45, rest 3:00

Rest 6 to 8 hours

Snatch - 80% of last week's best, 1x4
Clean & Jerk - 80% of last week's best, 1x4
Front Squat - 80%/1x2
Bench Press - 90%/2x5
Push Ups: 21-25-21-21-32 (rest 60 seconds)

20150831: Week 6, Day 3

Rest Day

20150830: Week 6, Day 2

Snatch - 80% of last week's best, 1x4
Clean & Jerk - 80% of last week's best, 1x4
Back Squat - 80%/1x2
Bench Press - 90%/2x5
Push Ups - 2:00, 1:00, :30x4

20150829: Week 6, Day 1

Choose one of the following:

Run 400m, rest 60 seconds
Bike 90 seconds, rest 60 seconds
Swim 75m, rest 60 seconds
Row 500m, rest 60 seconds

Repeat until pace/form deteriorates

20150828: Week 5, Day 7

5 rounds:
13 Thruster (95#)
Row 13 Calories

Rest 6 to 8 hours

Power Snatch - 80%/1x7
Power Clean & Jerk - 80%/1x5
Weighted Pull Ups - 6 sets

20150827: Week 5, Day 6

Rest Day

20150826: Week 5, Day 5

0530 '62 Room:

Stairway to Heaven
Rest 2:00

Repeat until pace/form deteriorates

Rest 6 to 8 hours

Snatch - max for the day; 85%/1x6
Clean & Jerk - max for the day; 85%/1x4
Front Squat - 90%/2x3
Bench - 88%/3x3
Push Ups: 15-20-15-15-max; resting 1:00 between sets

20150825: Week 5, Day 4

Rest Day

20150824: Week 5, Day 3

0530 Hayes Gym

5 Rounds of:

In 3:00:
5 Muscle Up
10 Burpee
2x50' Sprint
AMRAP Double Under

Rest 2:00

20150823: Week 5, Day 2

Snatch - max for day; 90%/1x8
Clean & Jerk - max for day; 90%/1x6
Back Squat - 88%/2x2
Bench Press - 88%/3x3

20150822: Week 5, Day 1

Choose one:

Run 2 miles
Row 2 miles
Bike 10 km
Swim 500m

20150821: Week 4, Day 7

Choose one of the following:

Swim 25m sprint, rest 45 sec
Bike spring 15 sec, rest 45 sec
Run 15 sec hill sprint, rest 45 sec
Row 15 sec sprint, rest 45 sec

until pace/form deteriorates

Rest 6 to 8 Hours

Power Snatch - 80%/1x7
Power Clean & Jerk - 80%/1x5
Weighted Pull Up - 4 sets

20150818: Week 4, Day 4

Rest Day

20150817: Week 4, Day 3

0530 Powerlifting Room/'62 Room

AMRAP 25:

15 Hang Power Clean (95#)

15 Front Squat (95#)
15 Toes to Bar
Row 500m

20150814: Week 3, Day 7

AMRAP 7:
3 Bar Muscle Up
2 Sprint 100' (down and back)

Rest 6 to 8 hours

Power Snatch - 70% of Wednesday's Snatch/1x5
Power Clean & Jerk - 70% of Wednesday's C&J/1x5
Bench Press 80%/3x4

20150820: Week 4, Day 6

Rest Day

20150819: Week 4, Day 5

Snatch - Max for the Day; 90%/1x8
Clean & Jerk - Max for the Day; 90%/1x6
Back Squat - 85%/2x3
Bench - 88%/2x3

20150816: Week 4, Day 2

Snatch - max for the day; 85%/1x6
Clean & Jerk - max for the day; 85%/1x4
Front Squat - 88%/2x3
Bench Press - 88%/2x3

20150815: Week 4, Day 1

"Jack"
AMRAP 20
10 Push Press (115#)
10 KB Swing (1.5 pood)
10 Box Jumps (24")

20150813: Week 3, Day 6

Rest Day

20150812: Week 4, Day 5

Run 4 miles

Rest 6 to 8 hours

Snatch - 80% of last week's best/1x4

Clean & Jerk - 80% of last week's best/1x4

Back Squat - 85%/1x2

Weighted Pull Up - 3 sets

20150811: Week 3, Day 4

Rest Day

20150810: Week 3, Day 3

Foot March 12 miles (35#load)

20150809: Week 3, Day 2

Snatch - 80% of last week's best/1x4

Clean & Jerk - 80% of last week's best/1x4

Front Squat -  85%/1x2

Bench - 85%3x3

20150808: Week 3, Day 1

Row 15 miles

20150807: Week 2, Day 7

AMRAP 15

10 Wall Ball (10' target, 20#)
10 Box Jump (24")
10 Burpee Jump Over (24")
10 One Arm Dumbbell Snatch, Alternating (40#)

Rest 6 to 8 hours

Power Snatch - 75% of week's best/1x8
Power Clean & Jerk - 75% of week's best/1x6
Bench 85%/3x3

20150805: Week 2, Day 5

Snatch - max for the day; 90%/1x6
Clean & Jerk - max for the day; 90%/1x4
Back Squat - 85%/2x3
Weighted Pull Up - 4 sets

20150804: Week 2, Day 4

Rest Day

20150803: Week 2, Day 3

Choose one of the following:

Run
Row
Bike
Swim

30 seconds on, 30 seconds off
until pace or form deteriorates

Rest 6 to 8 hours

AMRAP 10
5 Toes to Bar
10 KB Swing (2 pood)
20 Double Unders

20150806: Week 2, Day 6

Rest Day

20150802: Week 2, Day 2

Snatch - max for the day; 85%/1x6
Clean & Jerk - max for the day; 85%/1x4
Front Squat 85%/3x3
Bench 85%/2x3

20150801: Week 2, Day 1

AMRAP 25

3 Muscle Up

7 Push Ups

11 Toes to Bar

15 Burpees

19 Walking Lunge Steps

20150727: Week 1, Day 3

Choose one of the following:

20 minute time trial:
Run
Row
Bike
Swim

20150731: Week 1, Day 7

AMRAP 6

4 Thruster (155#)

7 Burpee Box Jump (20")

Rest 6 to 8 hours

Power Snatch - 75% of week best/1x6
Clean & Jerk - 75% of week best/1x4
Stiff Legged Deadlift - 3x8
Bench 80%/3x3

20150730: Week 1, Day 6

Rest Day

20150729: Week 1, Day 5

Choose one of the following:

6x60 sec sprint, 120 sec recovery
3x30 sec sprint, 60 sec recovery
Run
Row
Bike
Swim

Rest 6 to 8 hours

Snatch - max for day; 85%/1x6
Clean & Jerk - max for day; 85%/1x4
Back Squat - 80%/2x3
Weighted Pull Up - 4 sets

20150728: Week 1, Day 4

Rest Day

20150726: Week 1, Day 2

Snatch - max for day; 85%/1x4

Clean & Jerk - max for day; 85%/1x3

Front Squat - 80%/3x3

Bench - 80%/3x3

20150725: Week 1, Day 1

Rest Day

20150724: Transition, Day 7

Choose one of the following:

Run 100m, rest 3 minutes
Row 150m, rest 3 minutes
Bike 15 seconds, rest 3 minutes
Swim 25m, rest 3 minutes

8 to 10 sets

Rest 6 to 8 hours
Snatch 80%1x4
Clean & Jerk 80%/1x4
Bench 80%/2x3

20150723: Transition, Day 6

Rest Day

20150722: Transition, Day 5

IOCT time trial

3 repetitions

rest as needed between efforts

Rest 6 to 8 hours

Power Snatch 80%/1x8
Power Clean & Jerk 80%/1x8
Weight Strict CTB Pull Up, 5x3

20150721: Transition Day 4

Rest Day

20150720: Transition, Day 3

Choose one of the following

Run 5:00, rest 2:30
Row 5:00, rest 2:30
Bike 5:00, rest 2:30
Swim 250m, rest 2:30

until pace/form deteriorates, recommended 3-8 sets

20150719: Transition, Day 2

Snatch 75%/1x6
Clean & Jerk 75%/1x6
Back Squat 80%/2x3
Bench 80%/2x3

20150718: Transition, Day 1

Choose one of the following:

Run 2.5 miles
Row 2.5 miles
Swim 700 m
Bike 12 km

20150717: Week 12, Day 7

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Rest 6 to 8 hours

Power Snatch 75%/1x6
Power Clean & Jerk 75%/1x6

20150716: Week 12, Day 6

Rest Day

20150715: Week 12, Day 5

Choose one of the following:

Run 800m, Rest 2:00
Row 1000m, Rest 2:00
Swim 200m, Rest 2:00
Bike 1 mile, Rest 2:00

until pace/form deteriorates, recommended 3-6 reps

20150714: Week 12, Day 4

Front Squat - max

Shoulder Press - max

Strict Chest to Bar Pull Up - max reps

20150713: Week 12, Day 3

Rest Day

20150712: Week 12, Day 2

Snatch - max

Clean & Jerk - max

20150711: Week 12, Day 1

Rest Day

20150708: Week 11, Day 5

15-12-9
Dumbbell Thruster (45#)
Muscle Up

Rest 6 to 8 hours

Snatch 60%/1x4, 70%/1x4
Clean & Jerk 60%/1x4, 70%/1x4
Back Squat 90%/1x2, 95%/1x2
Shoulder Press 90%/1x2, 93%/1x2

20150710: Week 11, Day 7

AMRAP 12

15 Kettlebell Swing (2 pood)
25 Burpee
35 Double Under

20150709: Week 11, Day 6

Rest Day

20150707: Week 11, Day 4

Rest Day

20150706: Week 11, Day 3

Clean & Jerk 60%/1x4, 70%/1x4
Clean Pull 100%/3x3
Shoulder Press 90%/1x4, 93%/1x2, 95%/1
Front Squat 90%/1x4, 93%/1x2, 95%/1

20150705: Week 11, Day 2

Choose one of the following:

Run 600m, rest 2:00

Row 600m, rest 2:00

Bike 1200m, rest 2:00

Swim 150m, rest 2:00

until pace/form deteriorates

recommended 4-12 sets

20150704: Week 11, Day 1

Snatch 60%/1x4, 70%/1x4

Snatch Pull 100%/3x3

Push Press 90%/1x2, 95%/1x2

Back Squat 90%/1x2, 95%/1x2

20150703: Week 10, Day 7

"Elizabeth":
21-15-9
Squat Clean (135#)
Ring Dip

20150702: Week 10, Day 6

Rest Day

20150701: Week 10, Day 5

Snatch - 80%/1x2, 85%/1x2, 88%/1, 91%/1
Clean & Jerk - 80%/1x2, 85%/1x2, 88%/1, 91%/1
Back Squat - 87%/2x4
Press - 95%/1x4
Push Ups: 15-20-15-15-Max (:45 seconds between sets)

20150630: Week 10, Day 4

Rest Day

20150629: Week 10, Day 3

AMRAP 7:
1 Burpee
1 Kettlebell Swing (2 pood)
3 Burpee
3 Kettlebell Swing (2 pood)
5 Burpee
5 Kettlebell Swing (2 pood)
7 Burpee
7 Kettlebell Swing (2 pood)
...

Rest 6 to 8 Hours

Clean & Jerk - 80%/1x2, 85%/1x2, 88%/1, 91%/1
Clean Deadlift - Max
Front Squat - 90%/1x2, 93%/1x2, 95%/1x2
Strict Chest to Bar Pull Ups, 6 sets

20150628: Week 10, Day 2

Choose one:

Run 2 miles
Row 3500m
Bike 4 miles
Swim 800m

20150627: Week 10, Day 1

Push Press - Max
Snatch - 80%/1x2, 85%/1x2, 88%/1, 91%/1
Snatch Pull - 115%/1x5
Back Squat - 90%/2x4
Strict HSPU, 6 sets

20150626: Week 9, Day 7

AMRAP 16
10 Bar Muscle Up
20 Kettlebell Swing (2 pood)
30 Burpee Lateral (over KB)
40 Box Jump (36")
50 Ring Dip
40 Box Jump (36")
30 Burpee Lateral (over KB)
20 Kettlebell Swing (2 pood)
10 Bar Muscle Up

20150625: Week 9, Day 6

Rest Day

20150624: Week 9, Day 5

0700 Powerlifting Room
75 Snatches (75#)

Rest 6 to 8 hours

1600 in the DPE Strength Room
Snatch 80%x1, 82%x1, 84%x1, 87%/1x2, 82%x1, 80%x1
Clean & Jerk 80%x1, 82%x1, 84%x1, 87%/1x2, 82%x1, 80%x1
Shoulder Press 90%/3x3
Back Squat 87%/2x4
HSPU, 4 sets

20150623: Week 9, Day 4

Rest Day

20150622: Week 9, Day 3

Clean & Jerk 80%x1, 82%x1, 84%x1, 87%/1x2, 82%x1, 80%x1
Clean Deadlift 90%/3x3
Front Squat 90%/2x4
Strict Chest to Bar Pull Up, 6 sets

20150621: Week 9, Day 2

Run/Row/Bike/Swim
6:00 on, 4:00 off
until pace/form deteriorates

20150620: Week 9, Day 1

Snatch 80%x1, 82%x1, 84%x1, 87%/1x2, 82%x1, 80%x1
Snatch Pull 110%/2x5
Push Press 90%/3x3
Back Squat 90%/2x4
Strict HSPU, 4 sets

20150619: Week 8, Day 7

AMRAP 22:
10 Chest to Bar Pull Up
15 Dumbbell Push Press (45#)
20 Box Jumps (24")

20150618: Week 8, Day 6

Rest Day

20150617: Week 8, Day 5

Clean Drills, 15 minutes
Clean Pull 100%/3x3
Shoulder Press 79%/3x4
Back Squat 80%/2x5
Push Ups: 15-20-15-15-20

20150616: Week 8, Day 4

Rest Day

20150615: Week 8, Day 3

Tall Jerk 30%/3x3
Jerk 60%/2, 65%/2, 70%/1x2, 75%/1x2, 80%/1x2
Clean Deadlift 79%/3x4
Front Squat 80%/2x5
Strict Chest to Bar Pull Ups: 4 sets

20150614: Week 8, Day 2

Run/Bike/Swim/Row
18 minutes

20150613: Week 8, Day 1

Snatch Drills, 15 min

Snatch Pull 100%/3x3

Push Press 79%/3x4

Back Squat 80%/2x5

Push Ups: 15-20-15-15-20

20150612: Week 7, Day 7

Row 2K

50 Overhead Squats (135#)

50 Toes to Bar

150 Double Unders

50 Power Clean (135#)

100 Box Jump Overs (24")

30 Minute Time Cap

20150611: Week 7, Day 6

Rest Day

20150610: Week 7, Day 5

0600 DPE Strength Room

Clean 82%/1x4, 85%/1x4
Clean Pull 110%/3x4
Shoulder Press 87%/3x5
Back Squat 88%/3x5
Push Ups: 19-19-22-22-18-18-22-45 (45 sec rest between sets)

20150609: Week 7, Day 4

Rest Day

20150608: Week 7, Day 3

0900 in the '62 Room:
21 Kettlebell Swing (2 pood)
9 Bar Muscle Up

15 Kettlebell Swing (2 pood)

7 Bar Muscle Up

9 Kettlebell Swing (2 pood)

5 Bar Muscle Up

Rest 6-8 hours

1600 in the DPE Strength Room:
Tall Jerk 40%/3x3
Jerk 83%/1x4; 85%/1x4
Clean Deadlift 87%/4x2; 87%/3x3
Front Squat 90%/2x3
Strict Chest to Bar Pull Ups, 6 sets

20150607: Week 7, Day 2

Run/Row/Bike/Swim

90 sec on, 90 sec off

until pace/form deteriorates

20150606: Week 7, Day 1

Snatch 82%/1x4; 85/1x4

Snatch Pull 110%/3x4

Push Press 87%/4x2; 87%/3x3

Back Squat 88%/3x5

Push Up: 36-40-30-24-40