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