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
Monday, October 9, 2017
Saturday, October 7, 2017
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
Friday, October 6, 2017
Wednesday, October 4, 2017
Tuesday, October 3, 2017
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
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