16.11.16

A. Increasing on the minute until failure…
1st: 1 legless rope climb + 1 wall climb
2nd: 1 legless rope climb + 2 wall climbs
3rd: 1 legless rope climb + 3 wall climbs
4th: 1 legless rope climb + 4 wall climbs
…

B. EMOTM 10:
1st: 30-45s dragon flags – https://www.youtube.com/watch?v=khpuxdifBq4
2nd: 30-45s glute med iso hold against wall, right – https://www.youtube.com/watch?v=Ji6zGFn8SvM
3rd: 30-45s glute med iso hold against wall, left

C. 4 sets:
1 min assault bike @ 85%
1 min assault bike @ 50%
30s assault bike @ 85%
30s double-unders
-Rest 1 min
+
(Rest 5 min)
+
2000m row @ 85%
+
(Rest 5 min)
+
4 sets:
1 min wall balls (20 to 10′ – 14 to 10’)
1 min assault bike @ 50%
30s assault bike @ 85%
30s double-unders
-Rest 1 min

16.11.14

A. Back squat
4×5; 40×0 tempo; Across; Rest 2-3 min
*Prioritize keeping tempo honest over weight lifted.

B. EMOTM 6:
1st: 3 touch-and-go muscle cleans
2nd: 2 touch-and-go muscle cleans
3rd: 1 muscle clean
*Change weight per minute – second time through heavier than first.

C. Push press + Push jerk + Split jerk
Build to a tough complex for today in 10 minutes, then do 3x(1+1+1) @ 80-85% of today’s tough set

D. 3 sets:
30s strict chest-to-bar pull-ups, complete eccentric but come off bar each rep
30s single-arm ring rows, right
30s single-arm ring rows, left
-Rest 90-120s

E. 3 sets:
30s strict presses (95/65)
60s KB see-saw press, alternating – moderate load
-Rest 90-120s

F. 10 min:
30s suitcase hold, right – tough
30s hollow hold
30s suitcase hold, left – tough
30s plank

16.11.11

A. EMOTM 7:
3 touch-and-go muscle snatches

B. Snatch pull + Snatch high pull + Snatch panda pull
5x(1+1+1); Building; Rest 90s
*Reset between reps.
**Use straps.

C. E15s for 5 min:
1 snatch pull – tough but fast

D. EMOTM 10:
1 reverse shot toss/medicine ball throw – explosive
*https://www.youtube.com/watch?v=QVKix69FYlI

E. 5 min assault bike @ 85%
5 min assault bike @ 50%
+
(Rest 5 min)
+
40-30-20-10:
Row calories – damper @ 1
DB snatch, alternating (60/40)
+
(Rest 5 min)
+
5 min assault bike @ 50%
5 min assault bike @ 85%