17.07.10

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

PM:
A. Split jerk w/ 1s pause in receiving position
2,1,2,1,2,1; Rest 90s
*Reset each rep.
**Top single not maximal

B. E30s for 10 min:
1st: 1 Pendlay row (tough)
2nd: 1 strict press (tough)

C1. Strict weighted ring dips – external rotation on lock out
4×2; 20×0 tempo; Rest 30s
C2. Support on rings in external rotation
34xAMSAP (-5); Rest 30s
C3. Single-arm FLR on rings
4×15-30s/arm; Rest 2-3 min

D1. Strict weighted ring pull-ups
3×5; 20×0 tempo; Rest 15s
D2. Commando pull-ups
3×10; 20×0 tempo; Rest 15s
D3. DB pull-overs
3×25; 20×0 tempo; Rest 2-3 min

E. 3 sets:
.5 miles assault bike @ 80%
5 power snatches (tough – no misses – not touch-and-go)
-Rest 2-3 min

17.07.08

21-15-9:
Assault bike calories
D-ball over shoulder (100/80)
+
(Rest 5 min)
+
10 min @ 70%:
10 increments, 50’ shuttle run
10 burpees, no push-up
+
(Rest 3-5 min)
+
3 rounds:
15 box jumps, step down (24″/20”)
15 wall balls (30 to 10’/20 to 9’)
15 jump squats
-Rest 2 min
+
(Rest 3-5 min)
+
10 min @ 70%:
10 increments, 50’ shuttle run
20 step-ups, alternating (24″/20”)

17.07.07

AM:
3 sets:
300m run @ 80%
200m run @ 50%
300m run @ 85%
200m run @ 50%
300m run @ 85%
200m run @ 75%
300m run @ 90%
200m run @ 50%
-Rest 3-4 min
*Roll on and off between paces.

PM:
A. E90s for 6 sets:
Power clean from blocks below-the-knee + Front squat + Split jerk
*Start moderate. Build as able as long as positions are good.

B. Double overhand deadlift, no hook grip – 2” riser
4×4; Build by 10# per set; Rest 2 min

C. 30 min:
3 min row @ 85%
-Rest/walk 2 min
+
(Rest as needed)
+
20 min @ 70%:
.5 miles assault bike
100’ bottoms-up KB waiters’ walk, right
60s half-kneeling banded Palloff press, band to the right
.5 miles assault bike
100’ bottoms-up KB waiter’s walk, left
60s half-kneeling banded Palloff press, band to the left