17.08.14

A. Back squat
Build to a tough single for today in 10 min
*Go for it if it feels good.

B. E30s for 10 min:
1 snatch high pull
*Tough but keep good positions.

C. E30s for 10 min:
1st: 1-2 hang-to-inverted w/ straight arms
2nd: 1 box jump (tough)

D. 7s assault bike @ 100%
-Rest 30s
50’ burpee broad jumps
-Rest as needed
9s assault bike @ 97%
-Rest 30s
50’ burpee broad jumps
-Rest as needed
11s assault bike @ 97%
-Rest 30s
50’ burpee broad jumps
-Rest as needed
13s assault bike @ 97%
-Rest 30s
50’ burpee broad jumps

E1. Wall press dead bugs
4×30-45s; Rest 30s
E2. Seated leg raises
4×30-45s/side; Rest 2 min

17.08.12

EMOTM 12:
1st: 30-45s weighted calf raises, 2” platform
2nd: 20-30s/side single-arm FLR on rings
3rd: 20-30s/side hip airplanes
+
(Rest 3-5 min)
+
3 sets:
1 min assault bike @ 95+%
5 min assault bike @ 50%
-Into
1 min run on assault runner @ 95+%
3-5 min walk on assault runner
+
(Rest 3-5 min)
+
1 min @ near all out pace:
Row calories
+
(Rest as needed)
+
EMOTM 12:
1st: 30-45s weighted calf raises, 2” platform
2nd: 20-30s/side single-arm FLR on rings
3rd: 20-30s/side hip airplanes

17.08.11

A. EMOTM 10:
2 front squats to 12” box
*Full pause on box.
**Start moderate. Focus on moving fast and keeping hips under your shoulders.

B. Snatch pull w/ pause below-the-knee – 2” deficit
3,2,3,2,3,2; Rest 2 min
*Waveload.

C. EMOTM 6:
Mins 1-3: 3 tall snatches
Mins 4-6: 2 tall snatches
*Focus on pulling under
**Increase load after 3 min.
+
EMOTM 6:
Mins 1-3: 3 tall cleans
Mins 4-6: 2 tall cleans
*Focus on pulling under
**Increase load after 3 min.

D. Accumulate 40-50 glute-ham raises

E. EMOTM 12:
1st: 30-45s Sorensen hold
2nd: 30-45s Swiss ball hamstring curls
3rd: 20-30s jumping switch lunges
4th: 30-45s wall sit at parallel