Sunday, July 31, 2016

Saturday, July 30, 2016

20160730

AMRAP 10:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

Friday, July 29, 2016

20160729

5 Rounds for Reps:
20 Calorie Row
Mac Reps Unbroken Power Snatch (135#, or ~60%)

Rest 6 to 8 Hours

Clean & Jerk - 7x1, moderate
Pause Front Squat - 5x5, moderate
Shoulder Press - 5x5, moderate
Ring Dips - 3 sets, moderate

Thursday, July 28, 2016

Tuesday, July 26, 2016

20160727

Snatch - 7x1, moderately heavy
Pause Back Squat - 5x5, moderately heavy
Handstand Push Up - 7 sets
Shoulder Press - 5x5, moderately heavy
Bent Over Row - 10x3, moderately heavy

20160726

AMRAP 18:
100 Double Unders
50 Burpees
25 Toes to Bar

Sunday, July 24, 2016

20160725

AMRAP 20:
Choose ONE:
Run
Row
Bike
Swim

Rest 6 to 8 Hours

Clean & Jerk - 7 singles, moderately heavy
Pause Front Squat - 5x5, moderately heavy
Bench Press - 5x5, moderately heavy
Legless Rope Climb - 7 sets

20160724

Recovery Day

Saturday, July 23, 2016

20160723

Snatch Pull - 5x3, moderate
Pause Back Squat - 5x3, moderate
Bench Press - 5x3, moderate
Weighted Pull Up - 5x3, moderate

Thursday, July 21, 2016

20160721

5 Rounds for Reps:
Dumbbell Shoulder Press
Strict Pull Up

Then

3 Rounds for Reps:
Dumbbell Bench Press
Dumbbell Bent Over Row

20160720

AMRAP 20:
10 Dumbbell Cluster (45#)
20 Burpee Box Jump (24")
Run 400m

Tuesday, July 19, 2016

20170719

5 Rounds for Repetitions
Strict Handstand Push Up
Single Leg Squat, Left
Single Leg Squat, Right
Strict Pull Up

Then
5 Rounds for Repetitons:
Push Up

20160718

Recovery Day

20160717

Clean & Jerk - max
Pause Front Squat - max
Shoulder Press - max

Saturday, July 16, 2016

Sunday, July 10, 2016

20170710

Clean & Jerk - 90%/1x3
Front Squat - 2RM
Shoulder Press - 85%3x3
Weighted Pull Up - 3x10

Saturday, July 9, 2016

20160709

5 Rounds:
Run 400m
15 Overhead Squat (95#)

Rest 6 to 8 Hours

Row 1000m, Rest 3:00
*repeat until pace/form deteriorates (3-6 reps)

Friday, July 8, 2016

20160708

Clean & Jerk - 90%/1x3
Clean Pull - 90%/5x4
Handstand Pushup - 7 sets
Weighted Ring Dip - 3x6

Tuesday, July 5, 2016

20160706

5 rounds
Run 1:00, Rest 2:00
2 rounds
Run :30, Rest 1:00

Rest 6 to 8 Hours

Snatch - 90%/1x3
Back Squat - 85%/3x3
Bench - 85%/3x3
Strict Handstand Pushup - 3 sets

20160705

AMRAP 13:
3 Muscle Up
6 Kettlebell Swing (2 pd)
12 Box Jump (30")