20160101

Recovery Day

20151231

Choose ONE of the following:

1:30 on, 1:00 off

Run

Row

Bike

Swim

Repeat untill pace/form deteriorates

Aim for 6 to 10 repeats

Rest 6 to 8 hours

Snatch - 80%/1x3
Snatch Pull off Riser (3") - 95%/3x3
Push Press - 89%/3x3
Back Squat - 90%/2x4

20151230

Clean & Jerk - 80%/1x3
Clean Deadliftt - 115%/3x3
Front Squat - 90%/2x4
Bench Press - 80%/3, 85%/3, 90%/3

Rest 6 to 8 Hours

AMRAP 8:
30 Double Unders
15 Chest to Bar Pull Ups
30 Double Unders
15 Toes to Bar

20151229

Recovery Day

20151228

AMRAP 10

5 Shoulder to Overhead (115#)

10 Deadlift (115#)

15 Box Jump (24")

Rest 6 to 8 Hours

AMRAP 20

Choose ONE:

Run

Row

Bike

Swim

20151227

Snatch - 60%/2, 65%/2, 70%/1x2, 75%/1x2

Jerk - 75%/2x4

Clean & Jerk - 60%/2, 65%/2, 70%/1x2, 75%/1x2

Romanian Deadlift - 66%(of clean)/5x4

2015 1226

Recovery Day