17.07.31

AM:
3 sets:
10s assault bike @ 95+%
-Rest 30s
50’ burpee broad jumps
-Rest 30s
10s assault bike @ 95+%
-Rest 2-3 min
+
(Rest 5-10 min)
+
3 sets:
15s ski erg @ 95+%
-Rest 30s
6 lengths, 50’ shuttle run @ high effort
-Rest 30s
50’ prowler push, heavy/grinder
-Rest 2-3 min

PM:
A. Behind-the-neck split jerk
Build to a max for today in 10 min

B. EMOTM 5:
1 behind-the-neck split jerk @ 80-85% of A
*Should all be fast and clean reps.

C. 1 min AMRAP:
Strict weighted ring dips w/ external rotation on lockout
*Moderate load.
**Leave a few reps in the tank.
-Rest 2-3 min
1 min AMRAP:
Strict weighted ring dips w/ external rotation on lockout
*Easy-ish load.
**Leave a few reps in the tank.
-Rest 2-3 min
1 min AMRAP:
Strict ring dips w/ external rotation on lockout

D1. Pendlay rows
3×5; 30×0 tempo; Rest 1 min
D2. Double DB bent over rows
3×8-10; 30×0 tempo; Rest 2 min

E. 5 sets:
.5 miles assault bike @ 80%
10 squat cleans – reset each rep
-Rest 2 min
*Start squat cleans @ ~185/135. Increase weight per round and drop reps by two: 8 reps 2nd round, 6 reps 3rd round, 4 reps 4th round, 2 reps 5th round.

17.07.29

5 sets as quickly as possible:
5 squat cleans (225/155) – drop each rep
-Rest 2 min
+
(Rest 5-10 min)
+
10 min @ 70%:
30s hang from pegboard – switch arms throughout
50 single-unders
200m run
+
(Rest 3-5 min)
+
3 sets @ 97%:
8 overhead squats (155/105)
5 burpee box jump overs (30″/24”)
-Rest 3 min
*Try to move as quickly as possible on cycle time on these.
+
(Rest 5-10 min)
+
10 min @ 70%:
30s hang from pegboard – switch arms throughout
50 reverse single-unders
200m run

17.07.28

AM:
200m run @ gradually escalating pace
-Rest 1 min
400m run @ gradually escalating pace
-Rest 1 min
600m run @ gradually escalating pace
-Rest 1 min
800m run @ gradually escalating pace
-Rest 1 min
1000m run @ gradually escalating pace

PM:
A. E2min for 4 sets:
Squat clean + Front squat + Split jerk + Front squat + Split jerk

B. Double overhand deadlift, no hook grip
Build to a max for today in 10 min

C. 3 sets:
6 min row @ 85%
-Rest/walk 2 min
+
(Rest as needed)
+
20 min @ 80%:
100’ suitcase carry, right (88/70)
100’ bear crawl
100’ suitcase carry, left (88/70)
50’ handstand walk
1 mile assault bike