20170501

Back Squat 72%/5x4, 62%/10x3 (increase each set)

Stiff Legged Deadlift - 52%(of BS)/8x4

Lunge - 3x10, moderate (each leg)

Pistol - 3x10, moderate (each leg)

Romanian Deadlift - 3x10, moderate

GHD Sit Up - 3 sets, max reps

20170430

Recovery Day

20170429

Strict Handstand Push Up - 5 sets

Power Snatch - 70%/3x5

Snatch Deadlift (3" Riser) - 100%/5x4

Dips, Dumbbell Shoulder Press, Push Up - 3x10-12, moderate

20170428

Snatch - 5x1, heavy

Clean & Jerk - 5x1, heavy

Front Squat - 75%/3x4

Lunge, Single Legged Squat, Romanian Deadlift - 3x10-12, moderate

GHD Sit Up - 3 sets max reps

20170427

Power Clean - 70%/3x5

Clean Deadlift on Riser (3") - 100%/5x4

Pull Up, Bent Over Row, Chin Up - 3x10-12, moderate

L Sit - 3 sets max

20170426

Strict Handstand Push Up - 5 sets, max reps
Jerk - 70%/3x5
Push Press - 75%/6x5
Dip - 3x12, moderate
Push Up - 3 sets, max reps
L Sit - 3 sets, max time

20170425

Back Squat 70%/5x4, 60%/10x3 (increase each set)

Stiff Legged Deadlift - 50%(of BS)/8x4

Lunge - 3x10, moderate (each leg)

Pistol - 3x10, moderate (each leg)

Romanian Deadlift - 3x10, moderate

GHD Sit Up - 3 sets, max reps

20170424

APFT

20170423

Run 15 minutes, easy 

20170422

Recovery Day

20170421

Recovery Day

20170420

Run 2 miles, time trial

20170419

Back Squat - 70%2x3

3 Position Clean - 60%x5 sets

Shoulder Press - 5x5, moderately heavy

20170418

Run 400m, Rest 1:00, 85-90% of max pace

*repeat until pace/form deteriorates (8-13 sets)

20170417

Front Squat - 5x4, moderately heavy

3 Position Clean (MT, BTK, FL) - 5 sets, moderate

20170416

Run 1 mile, rest 4:00, 85-90% effort

*repeat until pace/form deteriorates, 3-5 repeats

20170415

Recovery Day

20170414

Push Press- 5x5, moderately heavy
Jerk Balance - 3x5, moderately heavy

20170413

Run 15:00, max effort

20170412

Back Squat - 5x5, moderately heavy
3-Position Snatch (MT, BTK, FL) - 5 sets, moderate

20170411

Run 1200m, Rest 3:00, 85%
*aim for 3 to 6 repeats

20170410

Recovery Day

20170409

Run 1:00, 1:00 of Push Ups, 95%
*aim for 10-20 repeats

20170408

5 rounds for reps of
Single Leg Squat, max reps (1 leg at a time)
Dumbbell Shoulder press, 50# (1 arm at a time)
Dumbbell Bent Over Row, 50# (1 arm at a time)
L Sit for time

Rest as long as needed between sets

20170407

Run 2.5 miles, 90%

20170406

Recovery Day

20170405

Run 4:00, Rest 2:00, 85%
*aim for 3-6 repeats

20170404

4x1:00 Push Up, 4x1:00 Sit Up, 4x:30 Push Up, 4x:30 Sit Up
Back Squat - 5x5, moderately heavy
Segment Snatch Deadlift + Snatch - 5x(1+1), moderate
Shoulder Press - 5x5, moderately heavy

20170403

Run 1 minute, jog 1 minute, 90%
*aim for 10 to 20 repeats

20170402

Recovery Day

20170401

Run 3 miles, max effort