17.04.11

AM:
8 min assault bike @ 75%
-Rest 2 min
2 min assault bike @ 85%
-Rest 1 min
7 min assault bike @ 75%
-Rest 2 min
3 min assault bike @ 85%
-Rest 1 min
6 min assault bike @ 75%
-Rest 2 min
4 min assault bike @ 85%

PM:
A. E2min for 4 attempts:
1 split jerk + 1 squat clean
*Take jerk from the rack. Then drop the bar and do a squat clean.

B. EMOTM 5:
2 behind-the-neck push presses
+
(Rest 3 min)
+
EMOTM 5:
2 behind-the-neck push jerks

C. Clean pull – 2” deficit
4×3; Building; Rest 90s
*Use straps. Reset each rep.

D1. Deadlift
3×8; Touch-and-go; Tough; Rest 30s
D2. Russian KB swings
3x30s AMRAP @ 88/70; Rest 30s
D3. Snatch grip RDL – no hook grip
3x60s ARMAP @ 95/65; Rest 2-4 min

E. EMOTM 15:
1st: 30s double-unders w/ Zeus rope
2nd: 30s ski erg @ high effort
3rd: 30s weighted pistols, alternating (55/35 KB)

17.04.08

AM:
4 sets:
10s assault bike @ 100%
1:50 assault bike @ 50%
+
(Rest 3-5 min)
+
3 sets:
20s assault bike @ 97%
2:10 assault bike @ 50%
+
(Rest 3-5 min)
+
2 sets:
30s assault bike @ 97%
3 min assault bike @ 50%

PM:
A. Tall snatch w/ 1s pause in receiving position
5×3; Rest 60s
*Moderate load. Nail positions.

B. Jerk balance w/ 1s pause in receiving position
5×3; Rest 60s
*Moderate load. Nail positions.

C. Standing long jump
4×1.1; Rest as needed
*Reset between attempts. Jump as far as possible.

D. 30s thrusters @ 100% (115/75)
3 min assault bike @ 50%
30s burpees @ 100%
3 min assault bike @ 50%
30s thrusters @ 100% (115/75)
3 min assault bike @ 50%
30s burpees @ 100%
3 min assault bike @ 50%
+
(Rest 10 min)
+
For time:
20 row calories
150 double-unders
40 row calories
150 double-unders
20 row calories

17.04.06

60 min @ 50-70%:
3 min row w/ damper @ 1
1 min DB overhead squat, right (light)
1 min DB overhead squat, left (light)
3 min assault bike
1 min Russian step-ups, right (16”)
1 min Russian step-ups, left (16”)
3 min ski erg
1 min suitcase carry, right (light)
1 min suitcase carry, left (light)