16.12.13

3 sets:
300m row @ 85-90%
30s air squats @ 50% – recovery pace
-Rest 30s
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(Into)
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3 sets:
200m row @ 85-90%
30s air squats @ 50% – recovery pace
-Rest 60s
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(Into)
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3 sets:
100m row @ 85-90%
30s air squats @ 50% – recovery pace
-Rest 90s
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(Rest as needed)
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10 min skill practice:
Legless rope climbs, peg board, strict muscle-ups

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. Pendlay row
Build to a 3RM for today @ 30×0 tempo

B. Close-grip bench press
Build to a max for today in 10 min

C. 5 min AMRAP:
5 Pendlay rows (135/95)
10 ring push-ups
15 ring rows
20 DB push press (45/hand – 25/hand)

D. 7 min AMRAP:
Burpee ring muscle-ups

E. EMOTM 20:
1st: 1 wall climb + 2 strict wall-facing handstand push-ups
2nd: 20s single-arm FLR on rings, right + 20s single-arm FLR on rings, left
3rd: 1 wall climb + 2 strict wall-facing handstand push-ups
4th: 30s/side hip airplanes – use band for support as necessary

16.12.12

3 sets:
800m row @ 75%
-Rest 1 min
400m row @ 85%
-Rest 3 min
*800m @ increasing pace. 400m @ just under 2k PR pace.
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(Rest 5-10 min)
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2 sets:
2 min assault bike @ 75%
-Rest 1 min
1 min assault bike @ 85%
-Rest 3 min
*Same pacing structure for bike intervals as row intervals.

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. E90s for 10 sets:
1 power snatch + 1 squat snatch
*Set up two separate bars. Keep power snatch lighter than squat snatch and make it fast and snappy. Build in weight as youre able.

B. Front squat + Split jerk
Build to a tough triple of the complex in 12 min, then do 2 triples at 80% of the complex
*So do front squat + split jerk + front squat + split jerk + front squat + split jerk. Use blocks so you can drop after the jerk.

C. One and a quarter back squat
5×2; Building; Rest 90s
*Start moderate and build per set. Prioritize speed over load.

D. E45s for 3 rounds:
1st: 30s strict hanging leg raise
2nd: 30s ball slams (30/20)
3rd: 30s single-leg V-ups, right
4th: 30s single-leg V-ups, left
5th: Rest

E. E45s for 3 rounds:
1st: 30s glute-ham raises
2nd: 30s single-leg hamstring curls on Swiss ball, right
3rd: 30s single-leg hamstring curls on Swiss ball, left
4th: 30s single-leg wall sit at parallel, right
5th: 30s single-leg wall sit at parallel, left
6th: Rest

F. 10 min AMRAP:
3 rounds:
10 power snatches (145/100)
20 burpees, 6 target
AMRAP snatches (185/120) in remaining time

16.12.10

10 sets:
90s bike @ 80%
-Rest 30s
*Consistent output all sets.
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(Rest as needed)
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E90-120s for 3 sets:
10s assault bike @ 97%
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(Rest as needed)
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E60-90s for 3 sets:
8s assault bike @ 97%

PM: MAP, high %, mixed
10 min AMRAP:
60 bar-facing burpees
30 back squats (225/155)
10 kipping handstand push-ups to 10 deficit
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(Rest as needed)
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4 min @ 85%:
5 shoulder-to-overhead (185/135)
50 double-unders
10 row calories – damper @ 10
-Rest 4 min
4 min @ 85%:
50 front rack walking lunges (135/95)
8 bar-facing burpees
50 front rack walking lunges (135/95)
8 kipping handstand push-ups
-Rest 4 min
x2 (2x through 4 min AMRAPs)
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(Into)
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10 min @ 50-75%:
1:30 assault bike
1 min plank