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