Wednesday, August 31, 2016

Tuesday, August 30, 2016

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

Sunday, August 28, 2016

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/

Saturday, August 27, 2016

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

Friday, August 26, 2016

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

Wednesday, August 24, 2016

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

Monday, August 22, 2016

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%)

Sunday, August 21, 2016

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

Saturday, August 20, 2016

20160820

Snatch - 7x2
Snatch Pull - 5x5
Pause Back Squat - 5x4
*moderately heavy weight

Friday, August 19, 2016

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

Thursday, August 18, 2016

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

Tuesday, August 16, 2016

20160816

Clean & Jerk - 7x2
Pause Back Squat - 5x4

Rest 6 to 8 Hours

AMRAP 10
10 Burpee Lateral (24")
10 Toes to Bar

Monday, August 15, 2016

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

Sunday, August 14, 2016

Friday, August 12, 2016

20160812

AMRAP 8
21 Kettlebell Swing (2 pd)
12 CTB Pull Ups

Rest 6 to 8 Hours

Bench - 5x4
Dips - 5 sets
*moderately heavy

Tuesday, August 9, 2016

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

Monday, August 8, 2016

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

Sunday, August 7, 2016

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

Wednesday, August 3, 2016

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

Monday, August 1, 2016

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