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

20170929

Run 400, walk 100m
Run 400m, walk 100m
Run 800m, walk 200m
Run 800m, walk 200m
Run 400m, walk 100m
Run 400m, walk 100m

RPE for 400m 18, RPE for 800m 16, aim for a 1:1 or better work:rest

Rest 6 to 8 Hours

Front Squat - 8x2, very hard
Clean Pull - 5x5, hard

20170928

Recovery Day

20170927

Run 18 minutes, RPE 14

Rest 6 to 8 Hours

Push Ups: 20-20-24-24-20-22-22-50, rest 0:45
Shoulder Press - 8x2, very hard
Pull Up - 8x2, very hard
Ring Dip, Chin Up - 2x8-12, hard
Sit Up - 2:00 max reps

20170926

Recovery Day

20170925

Run 3:00, Rest 2:00, RPE 16-18

Rest 6 to 8 Hours

Hang Clean and Power Jerk - 70%/2x3
Front Squat - 8x3, very hard
Clean Pull - 3x5, hard

20170924

Push Ups: 19-19-22-22-18-18-22-45+; rest 0:45
Shoulder Press - 8x2, very hard
Pull Up - 8x3, very hard
Chin Up, Shoulder Press - 2x8-12, hard
Sit Up - 2:00, max reps

Rest 6 to 8 Hours

5 Rounds for time, RPE 14
20 Burpees
20 Box Jumps
Run 400m

20170923

Run 2 miles, RPE 14

20170922

Run 2x400 @90%, 2x800 @80%, 2x400 @ 90%, rest 1:00-2:00

Push Ups - 36-40-30-24-41; rest 1:00

Shoulder Press - 5x5, hard

Pull Up - 5x5, hard

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

Power Jerk - 5x3, moderate

20170921

Recovery Day

20170920

Recovery Day