17.06.16

AM:
5 sets:
200m run @ 85%
300m run @ 75%
200m run @ 85%
300m run @ 75%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E90s for 6 sets:
1st: 3 power cleans from blocks below-the-knee
2nd: 1 power cleans from blocks below-the-knee
*Waveload. Prioritize speed over weight lifted.

B. Double overhand deadlift, no hook grip – 2” riser
3×7; Building; Rest 2 min
*Reset each rep.

C. 30 min:
60s row @ 85%
60s rest
+
20 min @ 70%:
.5 miles assault bike
100’ right arm overhead, left arm front rack KB carry
.5 miles assault bike
100’ left arm overhead, right arm front rack KB carry

17.06.15

AM:
5 sets on a 2 min interval:
50’ belted reverse sled drag (heavy)
*Assault bike @ 50% during rest periods.
**Increase weight after 2nd set and 4th set
+
(Rest 5 min)
+
5 sets on a 2 min interval:
100’ belted reverse sled drag (heavy)
*Assault bike @ 50% during rest periods.
**Increase weight after 2nd set and 4th set

PM:
A. Squat snatch
5×2; Rest 90s
*Reset each rep. No heavier than 85%.

B. 3-5 sets of the complex:
1 strict ring muscle-up + 2 kipping ring muscle-ups + 3 strict ring dips; Rest as needed
*Full external rotation on lockout.

C1. Strict handstand push-up + Kipping handstand push-up x2
3x(1+2); Tough deficit; Rest 30s
C2. L-sit on rings w/ external rotation – single-leg as necessary
3×10-20s; Rest 30s
C3. Hang from rope
3×10-20s; Rest 2 min

D. EMOTM 15:
1st: 30s archer push-ups, alternating arms @ 20×0 tempo
2nd: 30s single-arm ring rows, alternating arms @ 20×0 tempo
3rd: 30s wall balls (30 to 10’/20 to 10’)

E. 10 min AMRAP:
1/arm Turkish get-up (70/55)
21 ski erg calories
5 double overhand deadlifts, no hook grip (275/185)
21 ski erg calories

17.06.14

20 min @ 70%:
500m row w/ damper @ 1
10-20-30-40…unbroken single-unders
+
30 min:
60s assault bike @ 85%
60s assault bike @ 50%
+
20 min @ 70%:
500m row w/ damper @ 1
10-20-30-40…unbroken Russian KB swings (26)