Monday, October 9, 2017

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

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

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