17.06.13

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

PM:
A. E10s for 5 min:
1 depth drop from 34″/26”

B. E20s for 5 min:
1 depth jump from 24″/20”
*Rebound and jump as high as you can.

C. Deadlift
3×7; Across; Rest 2 min
*Reset each rep. Tough, but keep good positions.

D. EMOTM 11:
2 back squats @ 68%
*Move fast.

E. 4 rounds:
10 banded glute-ham raises @ 30×0 tempo
-Rest 30s
10-12 body saws on rings
*https://www.youtube.com/watch?v=U-jYC1q8mWo
-Rest 30s
1 min wall sit w single KB goblet hold (tough)
-Rest 2 min

17.06.12

AM:
4 sets:
11s assault bike @ 90+%
1:49 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
4 sets:
13s assault bike @ 90+%
1:47 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
4 sets:
15s assault bike @ 90+%
1:45 assault bike @ 50%
*Increase pace per round on assault bike.

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

B1. Pendlay rows
5,4,3; 40×0 tempo; Rest 60s
B2. Close-grip bench press
5,4,3; 40×0 tempo; Rest 60s

C1. Strict weighted ring dips – lockout into external rotation up top
3×6; 20×0 tempo; Rest 15s
C2. DB incline bench press
3×12; 20×0 tempo; Rest 15s
C3. DB floor press
3×25; 1010 tempo; Rest 2-3 min

D1. Double KB bent over rows
3×6; 20×0 tempo; Rest 15s
D2. Barbell power rows – like Pendlay row but pull to hip
3×12; 20×0 tempo; Rest 15s
D3. Banded face pulls
3×25; 1010 tempo; Rest 2-3 min

E. E15s for 3 min:
1 power clean
-Into
E20s for 3 min:
1 power clean
-Into
E30s for 3 min:
1 power clean
*Moderately tough weight – no misses.

17.06.10

20 min @ 70%:
.5 miles assault bike
100’ bottoms-up waiter’s walk, right
100’ suitcase carry, left
.5 miles assault bike
100’ bottoms-up waiter’s walk, left
100’ suitcase carry, right
+
30 min:
30s row @ 85%
30s rest
+
20 min @ 70%:
.5 miles assault bike
100’ single-arm KB front rack carry, right
100’ suitcase carry, left
.5 miles assault bike
100’ single-arm KB front rack carry, left
100’ suitcase carry, right