17.02.21

3 rounds:
200m row @ 85%
-Rest 1 min
+
(Rest 3 min)
+
3 rounds:
600m row @ 75%
-Rest 1 min
+
(Rest 3 min)
+
3 rounds:
200m row @ 85%
-Rest 1 min
+
(Rest 3 min)
+
3 rounds:
500m row @ 75%
-Rest 1 min
+
(Rest 3 min)
+
3 rounds:
200m row @ 85%
-Rest 1 min

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. Strict press
Build to a 2RM for today in 7 min

B. E30s for 10 min:
1 strict handstand push-up to deficit
*Choose deficit that keeps you moving fast the whole time. No fails.

C. EMOTM 10:
1st: 3 touch-and-go push jerks – start moderate and build per set
2nd: 10 jump squats – jump high

D. 12 min:
1 min Turkish get-ups, right (55/35)
1 min Turkish get-ups, left (55/35)
2 min row @ 75%

17.02.20

4 rounds:
400m row @ 75%
2 standing long jumps for distance
200m row @ 95%
2 standing long jumps for distance
-Rest 2 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
10 min AMRAP:
10 DB squat snatches, alternating (50/35)
30 double-unders
+
(Rest as needed)
+
27 thrusters (95/65) @ 90%
27 assault bike calories @ 50%
21 thrusters (95/65) @ 90%
21 assault bike calories @ 50%
15 thrusters (95/65) @ 90%
15 assault bike calories @ 50%
9 thrusters (95/65) @ 90%
9 assault bike calories @ 50%
+
(Rest 5-10 min)
+
27 jump squats @ 50%
27 assault bike calories @ 90%
21 jump squats @ 50%
21 assault bike calories @ 90%
15 jump squats @ 50%
15 assault bike calories @ 90%
9 jump squats @ 90%
9 row calories @ 50%

17.02.18

6 sets:
.5 mile assault bike roll-off/roll-on
.3 mile assault bike @ 85%
.2 mile assault bike @ 90%

PM: MAP, high %, mixed
A. EMOTM 9:
1st: 3 touch-and-go high hang muscle snatches
2nd: 3 touch-and-go high hang power snatches
3rd: 3 touch-and-go high hang squat snatches
*Change weight per minute

B. Push jerk x2 + Split jerk x2
Build to a tough touch-and-go complex for today in 10 min

C1. Swiss ball hamstring curls
3×45-60s; 1111 tempo; Rest 30s
C2. Glute-ham raises
3×45-60s; 1111 tempo; Rest 30s
C3. Swiss ball hamstring curls
3×45-60s; 1111 tempo; Rest 3-4 min

D. Bottom-to-bottom tabata air squats
*8 rounds of 20s on, 10s rest in bottom of squat
+
(Rest 5 min)
Tabata jumping switch lunges
*8 rounds of 20s on, 10s off