20160701

Run 20:00; moderate pace

Rest 6 to 8 Hours

Clean & Jerk - 80%/1x5

Pause Front Squat - 3 rep max

Shoulder Press - 75%/5x5

Weighted Chest to Bar Pull Up - 3x10

20160630

Recovery Day

20160629

Row :30, Rest 2:00

*repeat until pace/form deteriorate

Rest 6 to 8 Hours

Snatch - 80%/1x5

Back Squat - 75%/5x5

Bench Press - 75%/5x5

Handstand Push Up - 3 sets

20160628

AMRAP 25:

10 Chest to Bar Pull Up

20 Toes to Bar

30 Burpee

40 Double Under

20160627

Row 2000m

Rest 3:00

Row 1500m

Rest 2:30

Row 1000m

Rest 1:30

Row 500m

20160626

Clean & Jerk - max

20160625

Recovery Day

20160624

Back Squat - max

Shoulder Press - max

20160623

Recovery Day

20160622

Back Squat - 85%/1x2
Snatch - 80%/1x3
Push Press - 85%/1x2

20160621

Recovery Day

20160620

Front Squat - 85%(of last wk)/3x3
Clean & Jerk - 70%/1x3
Shoulder Press - 85%(of last wk)/3x3

20160619

21 Box Jump (40")

9 Muscle Up

15 Box Jump

7 Muscle Up

9 Box Jump

5 Muscle Up

Rest 6 to 8 Hours

AMRAP 12

5 Cal Row

5 Cluster (95# or ~40%)

10 Cal Row

10 Cluster

15 Cal Row

15 Cluster

...

20160618

5 Rounds

12 Deadlift (155 or ~30%)

9 Hang Power Clean (155 or ~50%)

6 Jerk (155 or ~50%)

Rest 6 to 8 Hours

Back Squat - 85%(of last wk)/3x6

Snatch - 70%/1x3

Bench Press - 85%(of last wk)/3x5

20160617

AMRAP 20:

Run 400m

21 Kettlebell Swing (2 pd)

12 Chest to Bar Pull Up

20160616

Recovery Day

20160615

2-Postion Clean + Push Jerk + Jerk - 60%/2x1

Clean Deadlift - 85%(of last wk)/3x1

Bench Press - 85%(of last wk)/5x3

20160614

Recovery Day

20160613

Run 800m, rest 3:00

*repeat until pace/form deteriorates (~3-6)

20160612

Back Squat - 85%/3x10

Snatch - max for the day

Push Press - 85%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps

20160611

9-15-21

Row Calories

Power Snatch (115# or ~40%)

Burpee Lateral

20160610

AMRAP 21

Choose ONE:

Run

Row

Bike

Swim

20160609

Recovery Day

20160608

Recovery Day

20160607

Front Squat - 83%/3x5

Snatch - max for day

Press - 83%/3x5

Dips - 3 sets max reps

20160606

Run 1200m, Rest 2:30

*repeat until pace/form deteriorates (~3-6)

20160605

Recovery Day

20160604

:50 on, 2:30 off

Choose ONE:

Run

Row

Bike

Swim

Rest 6 to 8 Hours

Deadlift - 89%/3x3

Bench Press - 83%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160603

AMRAMP 18:

Choose ONE:

Run

Row

Bike

Swim

Rest 6 to 8 Hours

Snatch - max

Deadlift - 89%/3x3

Bench Press - 83%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160602

Recovery Day

20160601

Recovery Day