Laura Nitowski

16.08.08

AM:

8 sets:
200m run @ 85%
-Rest 30s
+
(Rest 5 min)
+
4 sets:
400m run @ 85%
-Rest 1 min
+
(Rest 5 min)
+
2 sets:
800m run @ 85%
-Rest 2 min

PM:
A. Squat clean thruster
Build to a 3RM touch-and-go for today

B. EMOTM 5:
3 touch-and-go squat clean thrusters @ tough-ish weight

C. EMOTM 10:
Squat snatch + Hang squat snatch
*Start moderate and build per set.

D. Back squat
5×5; Across; 30×1 tempo; Rest 2-3 min
*Shoot for tough but sustainable weight.

E. 3 rounds:
100 double-unders
10 overhead squats (175/115)
+
(Rest 5-10 min)
+
15-12-9:
Deadlifts (315/205)
Strict handstand push-ups

16.08.06

AM:
4 sets:
30s AMRAP pull-ups
1:30 assault bike @ 50%
30s AMRAP ring dips
1:30 assault bike @ 50%
*Fraction for consistent output across sets.
+
(Rest as needed)
+
10 min AMRAP:
1000’ farmer’s walk (100/hand – 70/hand)
AMRAP burpee box jumps (36/30) in remaining time
+
(Rest as needed)
+
10 min AMRAP:
2-4-6-8…ring muscle-ups
10-20-30-40…assault bike calories

PM:
5k run @ 75%
*”Jogging” pace
-Rest 5 min
2k run @ 75%

16.08.05

AM:
45 min @ 75%:
100’ double KB front rack carry
5 double KB front squats
20 burpees, no push-up
100’/arm suitcase carry
1 mile assault bike

PM:
A. EMOTM 10:
2 squat jerks
*Start moderate and build if you feel comfortable.

B. EMOTM 10:
Squat snatch + Snatch balance

C. Front squat
Build quickly to a challenging 2 for today, then do 3×2 @ 85-90% of today’s tough set

D. EMOTM 10:
1st: 30s glute-ham raises
2nd: 30s wall balls (30 to 10’/20 to 10’)

E. For time:
250 double-unders
3000m row
250 double-unders