week of September 12th 2016

Day 1

AM (optional) 30m Z1 airdyne/assault bike – Did this in the PM 300 Calories sub 30mins

 

PM

  1. Power snatch. 10 x 1 @ 77% 1RM, begin a set every :30
  2. Back squat de-load: 5-5-5 rest 2:30, last set should be no more than 65% of 1RM – Max Weight was 230lbsx5

5 sets:

1-2-3-4 – handstand pushups/power cleans 65% of 1RM – this was interesting, i enjoyed this..

rest :60

run 200

rest :60

(Optional if time permits) – no time..

800m sled drag, moderate

Day 2

AM (optional) 3k Z1 row – Swimming Tonight
PM

  1. Stone Carry: 4 x 25m, rest as needed between trips

B1. CG Bench Press 3 x 8 rest 1:00 – 165lbs

B2: Pendlay Row 3 x 8 rest 1:00 – 185lbs

 

EMOM 18:00

1st: 40-50 DU’s (stop at :40) – these were terrible, couldn’t get the rhythm today..

2nd) 6-8 CTB Pullups (pick a number you can sustein) – still no good, using a band

3rd) 8 Ring pushups

 

Day 3

2 rounds, not for time:

:30 nose-to-wall hold (wall walk to nose to wall)

:10-20 passive hang

20m broad jumps

 

  1. Power clean, 14 x 1 @ 75% 1RM, begin a rep every :15
  2. Front-squat 8 x 3 at 70% 1rm, begin a set every :60

Skill work:

Dealers choice, 10:00

5 sets: 4 “deck press” AFAP, row :45 100% effort, rest 3:00

“deck press” is a burpee w/ 2 dumbbells, and once you get up off the ground you need to get the dumbbels overhead. Choose a weight where you can get up and swing them up quickly in one motion, not too heavy where you have to clean an jerk them. Speed is the key here.

Day 4

A1. Push Press  4 x 6 rest :60

A2. Strict CTB pullups.  4 x 5 rest 2:00

 

at 100% effort: 20 thrusters #95 20 pullups (banded or jumping as needed)

rest 3:1

at 100% effort: 20 thrusters 20 pullups
rest as needed then:

for time:

3 rounds:

8 KB front squats (2 KBs front-racked)

8 KBS

8 box jump overs

Day 5

  1. Single Leg Rear elevated Split Squat 3 x 4, 31X1 rest :60 between legs

20:00 at 75%

5 tire flips or similar odd object movement

8 ring dips

4 stone over shoulder

:40 FLR on rings

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