17.07.17

AM:
3 sets:
6 D-ball over shoulder (150/100)
-Rest 1 min
10s assault bike @ 95+%
-Rest 2 min
+
(Rest 5-10 min)
+
3 sets:
50’ prowler push, low handles (heavy)
-Rest 1 min
10s assault bike @ 95+%
-Rest 2 min

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

B. E45s for 12 sets:
1st: 3 strict presses
2nd 3 Pendlay rows
3rd: 2 strict presses
4th: 2 Pendlay rows
5th: 1 strict press
6th: 1 Pendlay row
*Adjust weight as able.

C. Strict weighted ring dips – external rotation on lock out
5×1; 20×0 tempo; Rest 90-120s

D1. Support on rings in external rotation
3xAMSAP (-5): Rest 30s
D2. Single-arm FLR on rings
3×30/arm; Rest 30s
D3. FLR on rings
3×30-60s; Rest 2-3 min

E1. Commando pull-ups
3×10; 20×0 tempo; Rest 15s
E2. DB pull-overs
3×25; 20×0 tempo; Rest 2-3 min

F. 3 sets:
.5 miles assault bike @ 80%
5 sets: (Power snatch + Squat snatch) – moderate load
-Rest 2-3 min
*Drop the bar between reps.

17.07.15

5 min AMRAP:
10 DB squat snatch, alternating (80/55)
5 burpee box jump overs (24″/20”)
+
(Rest 5 min)
+
10 min @ 70%:
10 increments, 50’ shuttle run
Accumulate 20s/arm single-arm hang from pull-up bar
+
(Rest 3-5 min)
+
3 rounds:
10 power snatches (115/75) – drop each rep
10 jump squats
10 Russian KB swing (88/70)
10 jump squats
-Rest 2 min
+
(Rest 3-5 min)
+
10 min @ 70%:
10 increments, 50’ shuttle run
50 reverse single-unders

17.07.14

AM:
4 sets:
1000m run @ gradually escalating pace
-Rest 2-3 min

PM:
A. E2min for 4 sets:
Squat clean from blocks below-the-knee + Split jerk + Front squat + Split jerk
*Start moderate. Build as able as long as positions are good.

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

C. 30 min:
4 min row @ 85%
-Rest/walk 2 min
+
(Rest as needed)
+
10 min:
40s suitcase carry, right (70/55)
40s suitcase carry, left (70/55)
40s stir-the-pot
*Avoid torso rotation on suitcase carry.