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