17.04.14

AM:
2 sets:
400m run @ 75%
-Rest 1 min
300m run @ 85%
-Rest 1 min
200m run @ 85%
-Rest 1 min
100m run @ 90%
-Rest 3-5 min
+
(Rest as needed)
+
3 sets:
300m run @ 75%
-Rest 1 min
200m run @ 85%
-Rest 1 min
100m run @ 95%
-Rest 3-5 min

PM:
A. Back squat
3×6; 40×1 tempo; Rest 2-3 min
*Build as able per set.

B. EMOTM 8:
1st: 8-10 chest-to-bar pull-ups
2nd: 5 touch-and-go push jerks (tough)
+
(Rest 3-5 min)
+
EMOTM 8:
1st: 30s AMRAP strict handstand push-ups
2nd: 5 Pendlay rows (tough)

C. 4 rounds:
2 rope climbs (15’)
4 squat cleans (225/155)

D. EMOTM 10:
1st: 30-45s stir-the-pot
2nd: 30-45s supine Chinese plank

17.04.13

60 min @ 50-70%:
4 min row w/ damper @ 1
1 min overhead squats w/ PVC
4 min assault bike
1 min hang power snatch w/ PVC
4 min row w/ damper @ 1
1 min overhead walking lunge w/ PVC
4 min assault bike
1 min hang power clean & jerk w/ PVC

17.04.12

AM:
5 min run @ 50%
-Rest 30s
4 min run @ 75%
-Rest 30s
3 min run @ 50%
-Rest 30s
2 min run @ 75%
-Rest 30s
1 min run @ 50%
-Rest 30s
1 min run @ 75%
-Rest 30s
2 min run @ 50%
-Rest 30s
3 min run @ 75%
-Rest 30s
4 min run @ 50%
-Rest 30s
5 min run @ 75%
*Use a Trueform if possible.

PM:
A1. Strict weighted chest-to-bar pull-up
Build quickly to a tough 3 for today
A2. Strict weighted ring dip @ 22×1 tempo
Build quickly to a tough 3 for today

B1. Pendlay row
Build quickly to a tough 3 for today
B2. Floor press
Build quickly to a tough 3 for today

C. 15 min assault bike @ 75%
*E2:30 get off and do:
1st: 1 legless rope climb
2nd: 2 legless rope climbs
*First interval do one, second interval do 2, third interval do 1, etc.
+
(Rest 5 min)
+
15 min row @ 75%
*E2:30 get off and do 30-50’ handstand walk – unbroken

D. 3 sets:
3 strict knees-to-elbows + 3 strict toes-to-bar + 5 kipping toes-to-bar
15 GHD sit-ups
-Rest 2 min