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