17.07.24

AM:
3 sets:
3 broad jumps (jump far on each one)
-Rest 10s
3 D-ball over shoulder (heavy)
-Rest 10s
10s assault bike @ 95+%
-Rest 3 min
+
(Rest 5-10 min)
+
3 sets:
3 broad jumps (jump far on each one)
-Rest 10s
25’ prowler push (heavy)
-Rest 10s
10s assault bike @ 95+%
-Rest 3 min

PM:
A. Split jerk w/ 1s pause in dip
5×1; Rest 90s
*Top single not maximal.

B1. Strict weighted ring dips – external rotation on lockout
3×6; Rest 30s
B2. Bar dips
3×10-12; Rest 2-3 min

C. EMOTM 12:
1st: 3 strict presses + 3 Pendlay rows
2nd: 2 strict presses + 2 Pendlay rows
3rd: 1 strict press + 1 Pendlay row
*Change weight as able.

D1. Support on rings in external rotation
3xAMSAP (-5); Rest 30s
D2. Double KB front rack carry
3×100’; Tough; Rest 30s
D3. D-ball Zercher carry
3×100’; Tough; Rest 2-3 min

E. 3 sets:
.5 miles assault bike @ 80%
5 strict weighted pull-ups
3 sets: Squat snatch + Snatch balance + Overhead squat
-Rest 2-3 min

17.07.22

5 min AMRAP:
100 double-unders
6 DB snatch, alternating (100/70)
+
(Rest 5 min)
+
10 min @ 70%:
10 increments, 50’ shuttle run
Accumulate 10-20s/arm single-arm hang from rope
+
(Rest 3-5 min)
+
3 rounds:
10 overhead squats (115/75)
5 burpee broad jumps
10/arm DB overhead squats (80/55)
5 burpee broad jumps
-Rest 2 min
+
(Rest 3-5 min)
+
10 min @ 70%:
10 increments, 50’ shuttle run
20 pistols, alternating

17.07.21

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

PM:
A. E2min for 4 sets:
Power clean + Above-the-knee squat clean + Front squat + Split jerk x3

B. Double overhand deadlift, no hook grip – 2” riser – 1s pause at mid-shin on the way up
4×3; Build by 10# per set; Rest 2 min

C. 4 sets:
5 min row @ 85%
-Rest/walk 2 min
+
(Rest as needed)
+
10 min:
40s suitcase carry, right (80/62)
40s suitcase carry, left (80/62)
40s pulse-ups
*Avoid torso rotation on suitcase carry.