20161130

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, Heavy

Strict CTB Pull Up - 5 sets

20161129

Snatch - max

Clean & Jerk - max

Front Squat - 3x1, heavy

20161128

Row 1:00, Rest 4:00

*repeat until pace/form deteriorates, then:

Row :30, Rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

AMRAP 10:

5 CTB Pull Ups

10 Ring Dips

15 Wall Ball

20161127

Snatch - max

Snatch Pull - 100%/3x5

Back Squat - 85%/3x5

Shoulder Press - 90%/1x7

Bent Over Row - 4x12, moderate

Push Up - 4 sets

L Sit - 3 sets

20161126

Recovery Day

20161125

Recovery Day

20161124

Clean & Jerk - max

Clean Pull - 110%/3x5

Back Squat - 80%/3x5

20161123

3 Rounds:

20 GHD Sit Ups

30 Burpees

40 Box Jump (24")

50 Double Unders

20161122

Clean & Jerk - max

Clean Pull - 110%/3x5

Front Squat - 90%/2x3

Jerk Dip - 110%/3x5

Front Rack Hold - 3x5, heavy

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, moderately heavy

Strict Chest to Bar Pull Up - 5 sets

20161121

AMRAP 12:

10 Snatch (95# or ~40%)

15 Burpee

20 Calorie Row

20161120

Snatch - max for the day

Snatch Pull - 100%/5x3

Back Squat - 90%/2x2

Shoulder Press - 90%/1x7

Bent Over Row - 3x12

Push Up - 3 sets

20161119

Row 1000m, Rest 3:00

*repeat until pace/form deteriorates

20161118

Front Squat - max

Clean & Jerk - 80%/1x4

Clean Pull - 110%/3x6

Rest 6 to 8 Hours

4 Rounds:

100 Double Unders

20 Toes to Bar 

20161117

Back Squat - 60%/2x3

Bench Press - 80%/5x6

CTB Pull Up - 3 sets

Dips - 3 sets

20161116

Snatch - 70%/2x3

Clean & Jerk - 70%/2x3

Back Squat - 70%/2x3

20161115

Recovery Day

20161114

Row 5:00, Rest 2:30

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Shoulder Press - 7x1, heavy

20161113

Snatch - 7x1, heavy

Snatch Pull - 100%/3x5

Front Squat - 70%/2x3

2016112

AMRAP 20:

10 Deadlift (~60%)

20 Burpees

400m Run

20161111

Clean & Jerk - 7x1, heavy

Clean Pull - 105%/3x3

Back Squat - 70%/2x3

20161110

AMRAP 10:

10 Toes to Bar

20 Wall Ball (20#, 10')

Rest 6 to 8 Hours

Strict Handstand Pushup - 5 sets

Bench Press - 4x4, moderately heavy

Strict Chest to Bar Pull Up - 3 sets

Dips - 3 sets

20161109

Recovery Day

20161108

5 Rounds:

15 CTB Pull Ups

15 Burpee Lateral (20")

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, moderately heavy

20161107

AMRAP 12:

20 Jumping Alternating Lunges

Run 25m

15 Ball Slam (20#)

Run 25m

25m Prowler Push (50#)

Run 25m

15 Burpee

Run 25m

Rest 6 to 8 Hours

Snatch - 7x1, heavy

Snatch Pull - 100%/3x3

Bavk Squat - 3x2, heavy

20161106

Recovery Day

20161105

Recovery Day

20161104

Recovery Day

20161103

Jerk - 7x1, heavy

Front Squat - 2x2, heavy

Rest 6 to 8 Hours

AMRAP 18:

10 CTB Pull Ups

20 Kettlebell Swing (70#)

30 Burpees

20161102

Stairway to Heaven, rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Strict Handstand Pushup - 5 sets

Back Squat - 60%/2x3

Bench Press - 5x5

Strict CTB Pull Up - 5 sets

20161101

Clean & Jerk - 7x1, heavy

Clean Pull - 100%/3x5

Back Squat - 70%/2x3