Monday, October 31, 2016

20161031

Row 1000m, Rest 2:00
*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets
Back Squat - 60%/2x3
Shoulder Press - 5x3, heavy
Dips - 3 sets
Strict CTB Pull Up - 3 sets

Sunday, October 30, 2016

20161030

Snatch - 7x1, heavy
Snatch Pull - 100%/3x3
Back Squat - 4x2, heavy

Rest 6 to 8 Hours

3 rounds of:
10 Clean & Jerk (135 or ~50%)
20 Calorie Row


20161029

Back Squat - 60%/2x3
Shoulder Press - 7x3, moderately heavy

Friday, October 28, 2016

20161028

Clean & Jerk - 7x1, heavy
Front Squat - 87%/3x4

Rest 6 to 8 Hours

AMRAP 8:
50 Double Unders
10 Bar Facing Burpees
15 Kettlebell Swing (2 pd)

Wednesday, October 26, 2016

20161026

Clean & Jerk - 7x1, Heavy
Back Squat - 90%/3x3


Rest 6 to 8 Hours


30 Muscle Ups
*10 minute time cap

Tuesday, October 25, 2016

20161025

200 Double Unders

6 Rounds:
5 Kettlebell Swing (2 pd)
10 Toes 2 Bar
15 Burpees

200 Double Unders

*15 Minutes Time Cap

Rest 6 to 8 Hours

Back Squat - 60%/2x3
Strict Handstand Push Up - 5 sets
Bench - 7x3, Heavy
Strict CTB Pull Up - 7x3, Heavy

Saturday, October 22, 2016

20161022

Snatch - 70%/1x7
Back Squat - 70%/2x3

Rest 6 to 8 Hours

3 Rounds:
10 Overhead Squat (135, ~50%)
500m Row
*moderate intensity

Friday, October 21, 2016

20161021

Run, 23 minutes, moderate intensity

Rest 6 to 8 Hours

Shoulder Press - 5x5, moderate weight
Strict Chest to Bar Pull Ups - 75% of last time, 3 sets
Push Ups - 3x:30

Thursday, October 20, 2016

20161020

AMRAP 12:

10 Box Jump (24")
Run 25m
10 Single Arm Burpees
Run 50m
10 Pistols
Run 25m
10 Kettlebell Swing (53#)
Run 50m

Rest 6 to 8 Hours

Jerk - 7x1, 80-87% 1RM
Front Squat - 87%/2x2
Jerk Dip Squat - 110%/3x3

Monday, October 17, 2016

20161018

Clean & Jerk - 80%, 82%, 84%, 87%/1x3
Back Squat 70%/2x3

Rest 6 to 8 Hours

AMRAP 12:
50 Double Unders
10 Kettlebell Swing (2 pd)
10 CTB Pull Up

20161017

Recovery Day

Sunday, October 16, 2016

20161016

Run 1:00 on, 2:00 off
Run :30 on, 1:00 off
*repeat each portion until pace/form deteriorates, then decrease interval time

Rest 6 to 8 Hours

Back Squat 60%/2x3
Shoulder Press - 5x5
Weighted CTB Pull Up - 5x5
Push Up - 1x2, 2x1, 2x:30

Saturday, October 15, 2016

20161015

Snatch - 70%, 72%, 74%, 77%, 74%, 72%
Back Squat - 90%/3x3

Rest 6 to 8 Hours


Power Clean (155# or ~50%)
One Arm Burpee

20161014

Run 4:00, Rest 2:00
*Repeat until pace/form deteriorates

Wednesday, October 12, 2016

20161012

Jerk - 80%/1x2, 90%/1x5
Front Squat - 84%/3x3

Rest 6 to 8 Hours

10 Toe 2 Bar
1 Chest to Bar Pull Up
9 T2B
2 CTB Pull Up
...
1 T2B
10 CTB Pull Up

Tuesday, October 11, 2016

20161011

Run 13 minutes

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets
Strict CTB Pull Up - 5x5
Push Up - 2:00, 2x1:00, 2x:30

Monday, October 10, 2016

20161010

Clean & Jerk - 75%/2, 80%, 83%, 85%, 83%, 80%
Clean Pull - 100%/3x5
Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 13:
10 Kettlebell Swing
15 Push Press (95# or ~40%)
20 Calorie Row

Saturday, October 8, 2016

20161009

7 Rounds:
In 1:30
4x25m Sprint
Max Burpees
Rest 5:00 Between Efforts



20161008

Run 800m, rest 2:30
*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Back Squat - 60%/2x3
CTB Pull Up - 5x5
Dips - 5x5

Thursday, October 6, 2016

20161007

Snatch - 75%/2, 80%/1, 83%/1, 85%/1, 83%/1, 80%/1
Back Squat - 85%/4x4

20161006

Run 2 miles

Rest 6 to 8 Hours

Strict Handsrand Push Up - 5 sets
Strict Chest to Bar Pull Up - 5 sets
Push Ups - 2:00, 2x1:00, 2x:30

20161005

Recovery Day

Tuesday, October 4, 2016

20161004

Jerk - 78%/3x3, 81%/3x2
Front Squat - 81%/4x5

Rest 6 to 8 Hours

AMRAP 10:
10 Toes to Bar
20 Burpee Lateral (20")

Monday, October 3, 2016

20161003

Sprint Stairway, Rest 1:30

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets
Strict Chest to Bar Pull Up - 3 sets
Push Up - 2:00, 2x1:00

Sunday, October 2, 2016

20161002

2 Position Clean & Jerk - 77%/2x2, 81%/2x3
Clean Pull - 90%/3, 95%/3, 100%/3x3
Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 8:
10 Calorie Row
10 Push Press (115# or ~50%)

Saturday, October 1, 2016

20161001

Run 2:30, Rest 1:30

Rest 6 to 8 Hours

Strict Handstand Push Up
Strict Chest to Bar Pull Up
Push Up
*3-7 sets