20160831

Recovery Day

20160830

3-Position Clean + Jerk - 65%x2 sets; 70%x3 sets

Back Squat - 70%/6x6

Rest 6 to 8 Hours

Tabata Row*

*8 rounds to :20 of work followed by :10 of rest; score is lowest # of Calories maintained per :20 interval

20160829

Recovery Day

20160828

10 Rounds:

15 Deadlift (135 or ~30%)

15 Push Ups

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Bench Press - 5x4

Shoulder Press - 5x4

L Pull Ups 7 sets

Effects of blood donation on endurance performance: https://runnersconnect.net/running-injury-prevention/blood-donation-running-performance/

20160827

Snatch - 7x2

Snatch Pull - 90%/5x5

Pause Back Squat - 5x4

*attempt to increase from last wk

Rest 6 to 8 Hours

Run 800m, Rest 2:30

*repeat until pace/form deteriorates

20160826

Strict Handstand Pushup - 7 sets

Bench Press - 4x5

Strict CTB Pull Up - 7 sets

Push Up - 7 sets

*moderately heavy weights; bodyweight movements to failure

Rest 6 to 8 Hours

200 Double Unders

Then:

10 rounds of:

10 Toes to Bar

10 Kettlebell Swing

Then:

200 Double Unders

*15 minute cap

20160825

Recovery Day

20160824

Clean & Jerk - 7x2

Pause Back Squat - 5x4

*75% of last week's best

Rest 6 to 8 Hours

AMRAP 20:

5 Chest to Bar Pull Ups

10 Push Ups

15 Squats

20160823

Recovery Day

20160822

Clean & Jerk - 7x2

Pause Back Squat - 5x4

*75% of last week's best

Rest 6 to 8 Hours

AMRAP 10:

10 Chest to Bar Pull Ups

10 Power Snatch (95# or ~40%)

20160821

Row 2k

Row 1k

Row 500m

Row 1k

Row 500m

*1:1 work:recovery

Rest 6 to 8 Hours

Strict Handstand Pushup - 7 sets

Bench Press - 10x5

Shoulder Press - 3x10

Bent Over Row - 3x10

20160820

Snatch - 7x2

Snatch Pull - 5x5

Pause Back Squat - 5x4

*moderately heavy weight

20160819

AMRAP 9:

100 Double Unders

15 Chest to Bar Pull Ups

Rest 6 to 8 Hours

Bench - 5x4

Press - 5x4

Dips - 3x10

Pull Ups - 3x10

Push Ups - 5 sets

20160818

Clean & Jerk - 7x2

Pause Back Squat - 5x4

*moderately heavy

Rest 6 to 8 Hours

20 Kettlebell Swing

1 Muscle Up

18 Kettlebell Swing

2 Muscle Up

16 Kettlebell Swing

3 Muscle Up

...2 Kettlebell Swing

10 Muscle Up

20160617

Recovery Day

20160816

Clean & Jerk - 7x2

Pause Back Squat - 5x4

Rest 6 to 8 Hours

AMRAP 10

10 Burpee Lateral (24")

10 Toes to Bar

20160815

Row :45, Rest 2:30

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Pause Bench Press - 5x4

Dips - 5 sets

Pull Ups - 5 sets

Push Ups - 5 sets

20160814

Recovery Day

20160813

Snatch - 7x1

Pause Back Squat - 5x4

Handstand Pushup - 5 sets

*moderately heavy

Rest 6 to 8 Hours

Run 35 minutes

*moderate RPE

20160812

AMRAP 8

21 Kettlebell Swing (2 pd)

12 CTB Pull Ups

Rest 6 to 8 Hours

Bench - 5x4

Dips - 5 sets

*moderately heavy

20160811

Clean & Jerk - 7x1

Pause Front Squat - 5x4

*moderately heavy

20160810

Recovery Day

20160809

5 rounds for reps of:
1 minute of 75-lb. power snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute

Rest 6 to 8 Hours

Bench - 5x4

Pull Ups - 5 sets

Dips - 10x3

*moderately hard

20160808

AMRAP 10:

10 Toes to Bar

10 Burpees

10 Box Jump (24")

Rest 6 to 8 Hours

Clean & Jerk - 7x1

Pause Front Squat - 5x4

*moderately hard

20160807

3 Rounds:

Row 1000m

Rest 2:30

Run 800m

Rest 2:30

*moderately hard

Rest 6 to 8 Hours

Pause Bench Press - 5x4

Strict Chest to Bar Pull Up - 5 sets

Push Ups - 5 sets

Bent Over Row - 3x10

*moderately hard

20160806

Snatch - 7x1

Pause Back Squat - 5x4

Handstand Push Up - 7 sets

Dips - 3 sets

*moderately heavy

20160805

Recovery Day

20160804

Row 15 miles

20160803

AMRAP 7:

20 Kettlebell Swing (2 pood)

20 Box Jump (24")

Rest 6 to 8 Hours

*All moderately heavy weights

Snatch - 7x1

Pause Back Squat - 5x4

Handstand Push Up - 7 sets

Weighted Dips - 3x10

20160802

6 Rounds:

400m Run

25 Burpees

20160801

Row 150m

Rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

*moderately heavy weight for all lifts

Clean & Jerk - 7x1

Pause Front Squat - 5x4

Bench Press - 5x4

Dips - 3x10