Laura Nitowski

16.08.15

AM:

10 sets @ 85%:
400m run
1 min plank
-Rest 1 min

PM:
A. E2min for 5 sets:
Build to a 2RM squat clean thruster – both reps must be completed within 20s, but don’t have to be touch-and-go

B. Push press
5×2; Tough but fast; Rest 60s

C. EMOTM 6:
Mins 1-3: 3 touch-and-go muscle snatches
Mins 4-6: 3 touch-and-go hang muscle snatches from above-the-knee

D. Back squat
6,6,5,5,4,4; 30×1 tempo; Rest 2-3 min

E. “Amplify Open Workout #3″
For time:
30 Muscle-ups
30 Calories on the Airdyne
60 Pull-ups
60 Calorie Row
90 Wall Ball Shots (30/20)
*18 min cap

16.08.13

AM:
For time:
30 burpee ring muscle-ups
+
(Rest 10-15 min)
+
15-12-9-6-3:
Pull-ups
Box jumps, step down (24/20)
Assault bike calories
+
(Rest 5-10 min)
+
3 rounds:
400m run w/ sandbag (50/30)
21 power cleans (95/65)
12 kipping handstand push-ups
+
(Rest 10-15 min)
+
For time:
1000m row
50 deadlifts (135/95)
30 kipping ring dips

PM:
5k run @ 75%
*”Jogging” pace
-Rest 5 min
3k run @ 75%

16.08.12

AM:
For time:
500m ski erg
3500m assault bike
1500m run

PM:
A. EMOTM 10:
1 squat jerk
*Start moderate and build

B. E30s for 5 min:
1 tough push press
-Rest 3 min
E20s for 3 min:
1 tough push press

C. Front squat
Build quickly to a challenging single for today, then do 3×1 @ 85-90% of today’s tough set

D. 5 rounds:
10 hang power snatches (135/95)
10 toes-to-bar
+
(Rest 10-20 min)
+
For time:
7 Front Squats (265/175)
5 Front Squats (285/185)
3 Front Squats (295/195)
1 Front Squat (305/200)
*Set up four barbells – take from the ground.