17.05.18

60 min @ 50-75%:
4 min shuttle run, 50’ increments
1 min walking lunges
4 min ski erg
1 min bottoms-up waiter’s walk, right
4 min assault bike
1 min walking lunges
4 min row
1 min bottoms-up waiter’s walk, left

17.05.17

AM:
EMOTM 5:
50’ sled push (grinder)
-Into
EMOTM 5:
50’ reverse sled drag w/ straps (grinder)
+
(Rest 5 min)
+
E2min for 10 min:
12s assault bike @ 100%
1:48 assault bike @ 50%
+
EMOTM 5:
50’ sled push (grinder)
-Into
EMOTM 5:
50’ reverse sled drag w/ straps (grinder)

PM:
A. E30s for 10 min:
1 close-grip bench press
*Tough but fast.

B1. DB flyes
4×8-10; 3030 tempo; Rest 30s
B2. DB reverse flyes
4×8-10; 3030 tempo; Rest 1 min

C. EMOTM 10:
1st: 30s handstand walk – kick down every 15’
2nd: 10 jump squats – jump high
-Into
EMOTM 10:
1st: 30s support on rings in external rotation
2nd: 2 legless rope climbs – only do two pulls and hook feet in

D. 10 min:
30s suitcase carry, right (70)
30s step-ups, right (24”)
30s suitcase carry, left (70)
30s step-ups, left (24”)

17.05.16

AM:
5 sets:
500m run @ 75%
500m run @ 50%
200m run @ 85%
-Rest 2 min
*Roll on and off paces.

PM:
A. E30s for 5 min:
1 deadlift (tough but fast)
+
(Rest 3-5 min)
+
E30s for 5 min:
1 double overhand deadlift, no hook grip (tough but fast)

B. EMOTM 10:
2 back squats
*Keep load moderate. Move fast. Build every 2 min.

C. E30s for 3 min:
1 sandbag clean
-Into
E20s for 3 min:
1 sandbag clean
-Into
E15s for 3 min:
1 sandbag clean
*Change weight as necessary on sandbag cleans to make them tough but fast.

D1. Waiter’s walk, right
3×100’; Tough; Rest 30s
D2. Waiter’s walk, left
3×100’; Tough; Rest 30s
D3. Farmers’ walk
3×100’; Tough; Rest 2 min