20171009

Run, row, bike, or swim

1:00 on, 1:00 off, RPE 16-18

Repeat until pace/form deteriorates, aim for 10-20 sets

Rest 6 to 8 Hours

Back Squat - 8x1-3, RPE 8-10

Snatch 80%/1x3

Snatch Deadlift - 100%/5x3

20171008

Run, row, bike, or swim

15:00, RPE 9-10

20171007

Run 20:00, RPE 9-10

Rest 6 to 8 Hours

Push Up - 22-22-30-30-24-24-18-18-58, rest ~:45

Shoulder Press - 8x1, RPE 9-10, 3x8-12, RPE 7-8

Pull Up, Chin Up - 3x8-12, hard

Situp - 2:00 max reps

20171006

Run 400mx2, 800mx2, 400mx2, RPE 16-18, walk 100-200m between efforts

Rest 6 to 8 Hours

Front Squat - 8x1, RPE 9-10, 2x8-12, RPE 7

Clean Deadlift - 3x5, RPE 7-8

Clean Pull - 105%/5x2

20171005

Recovery Day

20171004

Recovery Day

20171003

5 Rounds, RPE 16:

10 Pull Ups

10 Burpee Box Jump (24")

10 Toes to Bar

50 Double Unders

Rest 6 to 8 Hours

Push Ups - 45-55-35-30-55+, rest 60 seconds

Shoulder Press - 92%/2x8

Pull Up - 92%/2x8

Ring Dip, Chin Up - 3x8-12, hard

Sit Up - 2:00 max reps

20171002

Run 800m hard, jog 400m, 4 sets

Rest 6 to 8 Hours

Back Squat - 85%/3x5

Trap Bar Deadlift - 85%/3x3

20171001

Run 2.5 miles, hard

20170930

Push Up - max reps

Bench Press - 85%/2-3x8

Bent Over Row - 3x3, very hard