17.04.29

AM:
2 sets:
50’ sled push (fast/high turnover)
20s ski erg @ 95+%
1:40 ski erg @ 50%
+
(Rest 3-5 min)
+
2 sets:
50’ sled push (fast/high turnover)
25s ski erg @ 95+%
1:35 ski erg @ 50%
+
(Rest 3-5 min)
+
2 sets:
50’ sled push (fast/high turnover)
30s ski erg @ 95+%
1:30 ski erg @ 50%

PM:
A. EMOTM 7:
No hook, no touch squat snatch x2
*Reset each rep. Focus on “pulling under.”

B. Jerk recovery
5×2; Heavy; Build as able; Rest 90s

C. Long jump from seated on 12” box
5×1; Rest as needed

D. For time:
9-15-21 row calories
21-15-9 thrusters (115/80)
+
(Rest 5 min)
+
4 min assault bike @ 50%
1 min assault bike @ 75%
3 min assault bike @ 50%
2 min assault bike @75%
2 min assault bike @ 50%
3 min assault bike @ 75%
1 min assault bike @ 50%
4 min assault bike @ 75%

17.04.28

AM:
3 sets:
400m run @ 85%
-Rest 90s
+
(Rest 3-5 min)
+
4 sets:
300m run @ 85%
-Rest 60s
+
(Rest 3-5 min)
+
6 sets:
200m run @ 85%
-Rest 30s
*Trueform if possible.

PM:
A. Back squat
3×3; 40×1 tempo; Rest 2-3 min
*Build as able per set.

B. 21-15-9:
Kipping ring dips
Chest-to-bar pull-ups

C. 10 squat cleans (225/155)
100’ handstand walk
8 squat cleans (255/175)
75’ handstand walk
6 squat cleans (275/185)
50’ handstand walk
4 squat cleans (295/205)
25’ handstand walk
2 squat cleans (315/215)
*Cap at 20 min.

D. EMOTM 10:
1st: 30s/side side plank
2nd: 45s Sorensen hold

17.05.27

60 min @ 50-70%:
3 min assault bike
2 min farmer’s walk (light)
3 min row
2 min walking lunges
3 min ski erg
2 min bear crawl
3 min shuttle run, 50’ increments
2 min step-ups, alternating (20”)

17.05.26

AM:
10 min jog @ 50%
+
(Rest 3-5 min)
+
3 sets:
30s run @ 85%
60s run @ 75%
30s run @ 90%
60s run @ 75%
30s run @ 90+%
60s run @ 75%
-Rest 90s
+
(Rest 3-5 min)
+
10 min jog @ 50%
*Do on Trueform if possible.

PM:
A1. Strict weighted chest-to-bar pull-up
Build quickly to a tough 2 for today
A2. Strict weighted ring dip @ 22×1 tempo
Build quickly to a tough 2 for today

B1. Pendlay row
3xAMRAP (-2) @ 175/115#; 20×0 tempo; Rest 60s
B2. Strict ring dips
3xAMRAP (-2); 20×0 tempo; Rest 2-3 min

C. 15 min assault bike @ 75%
*E2:30 get off and do 1-2 legless rope climbs
+
(Rest 5 min)
+
15 min row @ 75%
*E2:30 get off and do 7 ring push-ups + 3-5 strict ring dips

D. 21-18-15-12-9-6-3:
Row calories
GHD sit-ups
Push press (95/65)