AM-- 45-60min --your choice

A. BS @31X1; 3,2,2,2; rest 3 min
B. Wtd strict pro CTB CU @21X0; 4,3,2,1; rest 2:30
C. EMOM for 16 min
odd - Strict Pull ups mixed grip amrap 30sec
even - 3 HSC 135#
+
5 sets @ same time per set:
25 sec active scap hang from bar
20m  OH KB Walking lunges #12kg
rest 1 min

rest day

60min MT bike ride/ hike

A. Segmented Snatch grip DL x 1 + HPS  x1 + Sna Bal x 1 + OHS x 3;---OHS tempo 22X1;  rest 2min--6-8sets--start with 60%
B. Snatch Pulls TNG 5-5-5-5; rest 2min--80% of PS
C. Box squat @21X1; 5-5-4-4;rest 2min 
+
EMOM 12min
odd-- KBS x 12 #moderate load
even-- Push Ups amrap in 30sec
+
3sets
12 DB tricep ext 
8-10 Reverse BB curls
rest as needed

AM 45-60min --your choice MTBing again! 

 

A. Cluster Press 1.1.1.1.1 x4; rest 2min
B1. RDL @ 31X1; 8-8-6-6; rest 90sec
B2. SA DB Upright Row @20X1; 5-6/arm x4; rest 90sec
+
Every 4 minutes x4 sets @80%
2 rounds
8 Box Jumps 20" --step down
1 Rope Climb 15ft
Rest in remaining time
+
10 min Amrap
6 Alt DB snatches @70#
4 T2B
10 cal Abike 

6/23--low
AM-- 45-60min --your choice

A. Power clean x 1 + Front Squat x 4; build to tough 4 in Front Squat; rest as needed--no more than 5 sets.
B1. Pronated Pull ups strict @30x1; 3-5 x 4; rest 90sec
B2. FLR On ring 45sec x 4; rest 90sec

+

9-7-5
Pull ups
Slam Ball #30

rest 90sec

9-7-5
Pull ups
Thrusters @95

6/21/2015--low

MT bike/hike 45-60min

Tornado warning ect, decided to do striking drills.

 

6/20/2015--low

Row 500m @2:00/500m
Rest 3 minutes x3 sets
+
Row 500m @2:00/500m
Rest 3 minutes x3 sets
+
Row 500m @2:00/500m
Rest 3 minutes x3 sets
 
Notes
-Extended rest btwn '+'

6/19/2015--high

A. Segmented Snatch grip DL + HPS + Sna Bal+ OHS x 3; rest 2min--6sets--start with 60%
B. Snatch Pulls TNG 5-5-5-5; rest 2min
C.  Box squat @21X1; 5-5-5RM; rest 2-3min
+
EMOM 12min
odd-- 1 Rope CLimb
even-- PS @ 115 x 4-6 reps
+
3sets
9 Close grip push ups
9 BB curls 

high

A. Cluster Press 1.1.1.1.1 x4; rest 2min
B1. Sumo DL HP 20 reps x 3; rest 1min 
B2. DB OH Carry #20/h x 40m x 3; rest 2min 
+
Every 4 minutes x4 sets @80%
2 rounds
35 DU
3 WW
Rest in remaining time
+
10 min Amrap
3, 6, 9, 12, 15....etc
Ring dips
Assault bike calories

6/17/2015--low

Mt Bike 45-60min--moderate effort

A. Power clean x 1 + Front Squat x 4; build to tough 4 in Front Squat; rest as needed--no more than 5 sets.
B. Dip Clean @ 70% EMOM 2 reps--6min clock
C1. Pronated Pull ups strict @30x1; 3-5 x 4; rest 90sec
C2. FLR On ring 45sec x 4; rest 90sec

+

3sets

5 Pull ups
14 WB shots #14
5 Pull ups
10 Box Jumps 20"
5 pull ups
8 Ghd Sit ups
rest 90sec

1 hour Chi Kung - done

6/14/2015

rest day

6/13/2015 rest day

6/12/2015

A. Dead-lift; buidl to 1 tough triple--10min --perfect form
B1. Close grip Bench press @ 20X1;4-3-2-2;rest 90sec
B2. Power clean TnG 10-10-10-10;rest 2min --start @ 95 add each round
C. L-sit accumulate 2min 
+
NOt for time complete @ sustainable pace
20 alt DB snatches #70
10 HSPU
20 Sumo DL high Pulls #95
60 Cal ABike
150 DU
60 cal Abike
20  Sumo DL High Pull #95
10 HSPU
20 ALt DB Snatches #70

6/11/2015

A. Heaving Snatch Balance 2-2-2-2;rest 90sec --build each set
B. Power snatch+ Hang Snatch 1.1 x 5; rest 2min--75-77%
C.  Back squat @80%  @20x1; 3-3-3-3; rest 2min 
+
EMOM 8min
odd-- wt dips 3-5 
even-- FW #heavy 30m
+
15min Run EASY effort

6/10/2015 25min Row easy pace--every 5min get off and hold star plank 30sec each side…

6/9/2015

A. Halting Snatch grip DL 4-4-4-4;rest 2-3min
B. Hang Power Snatch 3-3-3-3; rest 2min 
C1. Push Press 5-5-4-4;rest 90sec
C2. RDL @ 31X1; 8-6-5-5;rest 90sec
+
12min AMRAP @easy effort
15 cal Abike
10 Push ups
10 KBS 1.5
10 Sit ups

6/8/2015

A. Power clean  x 1 + Front Squat x 5; build to tough 5 in Front Squat; rest as needed--no more than 5 sets.
B.  Dip Clean @ 70% EMOM 2 reps--6min clock
C1. Pronated Pull ups strict @30x1; 4-6 x 3; rest 90sec
C2. FLR On ring 45sec x 4; rest 90sec
+
3sets @85%
30sec KB PC & Jerk #tough #44/h
30sec rest
30sec OH KB Walking lunges #moderate #44
30sec rest
30 sec WB shots #20-10ft
rest 30sec
30sec Row for meters..
rest walk 2min 

Rest Day

Rest Day

A. RDL @31X1;3-3-2-2-2;rest 2min  B1. Close grip Bench press @ 20X1; 5-4-3-3;rest 90sec B2. Power clean TnG 10-10-10-10;rest 2min 55-65% C. FW # heavy 30m use max loads x 3; rest 90sec + Not for time complete @ sustainable pace 20 strict pull ups (in sets of 2) 5 WW 30 KBS @1.5 40 Cal ABike 100 Sit ups anchored 40 cal Abike 30 KBS 1.5 5 WW 20 strict pull ups

A. Heaving Snatch Balance 2-2-2-2;rest 90sec --build each set B. Power snatch+ Hang Snatch 1.1 x 4; rest 2min--70-75% C. 1 1/4 Back Squat  4-3-2-2; rest 2min  D1. DB Torso Row @ 30x1; 8-10 x3; rest 90sec D2. Strict Dips amrap set x 3; rest 90sec + 8min Row@70% 8min ABike @70% 8min jog@70%

30min Easy Row HR 125-30

A. 2 Position Power Snatch (floor--mid thigh) 1.1.x 6;rest 2min use %75 of 1RM B. Snatch Dead-lift Pull off 4" riser @40x1; 3-3-3; rest 2min  B1. Push Press 6-6-5-5;rest 90sec B2. RDL @ 31X1; 8-8-6-6;rest 90sec + 3sets @80% effort  400m Row 15 Ring Dips 10 Push ups rest walk 2min

A.  Dip Clean @65-70% 2-2-1-1-1-1;rest 2min B.  Paused Front Squat 33X1; 6-5-4-4; rest 2min  C1. Supine Wt Pull ups @30x1; 2-2-2-2; rest 1min C2. FLR On ring 30sec x 4; rest 90sec + 3sets @85% 30sec Wall ball shots #20-9ft 30sec rest 30sec Strict pull ups 30sec rest 30 sec FR KB walkin lunges rest 30sec 30sec ABike max cals  rest walk 2min