16.10.31

AM:
800m row @ 80%
-Rest 30s
800m row @ 80%
-Rest 60s
700m row @ 80%
-Rest 30s
700m row @ 80%
-Rest 60s
600m row @ 85%
-Rest 30s
600m row @ 85%
-Rest 60s
500m row @ 85%
-Rest 30s
500m row @ 85%
-Rest 60s
400m row @ 87%
-Rest 30s
400m row @ 87%
-Rest 60s
300m row @ 90%
-Rest 30s
300m row @ 90%
-Rest 60s
200m row @ 90%
-Rest 30s
200m row @ 90%
-Rest 60s
100m row @ 90%
-Rest 30s
100m row @ 90%

PM:
A. Back squat
Build to a moderate set of 5 @ 20×1 tempo in 12 minutes

B. 5 min AMRAP @ 85%:
3-6-9-12-15…strict toes-to-bar
3-6-9-12-15…power snatches (165/110)
+
(Rest 5 min)
+
10 min AMRAP @ 85%:
50 double-unders
10 power cleans (95/65)
10 shoulder-to-overhead (95/65)
+
(Rest 5 min)
+
5 min AMRAP @ 85%:
3-6-9-12-15…strict handstand push-ups
3-6-9-12-15…double KB front squats (70/55)

C. 10 min assault bike @ 50%

16.10.29

AM:
3 min assault bike @ 75%
-Rest 2 min
2 min assault bike @ 90%
-Rest 30s
90s assault bike @ 90%
-Rest 1 min
1 min assault bike @ 90%
+
(Rest 5 min)
+
3 min assault bike @ 75%
-Rest 2 min
2 min assault bike @ 90%
-Rest 30s
90s assault bike @ 90%
-Rest 45s
1 min assault bike @ 90%
+
(Rest 5 min)
+
3 min assault bike @ 75%
-Rest 2 min
2 min assault bike @ 90%
-Rest 30s
90s assault bike @ 90%
-Rest 30s
1 min assault bike @ 90%

PM:
A. Muscle snatch + Hang muscle snatch
Build to a max of the complex for today in 10 minutes, then do 3x(1+1) @ 85-90% of today’s tough set

B. EMOTM 10:
1st: 1 squat jerk
2nd: 1 snatch balance
*Set up two separate barbells
**Prioritize nailing positions over weight on the bar.

C. 5 min AMRAP @ 85%:
1-2-3-4…bar muscle-ups
2-4-6-8…DB squat snatch, alternating (70/55)
+
(Rest 5 min)
+
10 min AMRAP:
3-6-9-12-15…kipping handstand push-ups
1 deadlift (375/255) – don’t increase reps on deadlift
3-6-9-12-15…assault bike calories
1 deadlift (375/255) – don’t increase reps on deadlift
+
(Rest 5 min)
+
EMOTM 10:
1st: 10s assault bike @ 100%
2nd: 20-30s hollow hold

16.10.28

A. Front squat
Build to a moderate set of 4 @ 20×1 tempo in 12 minutes

B. EMOTM 9:
Mins 1-3: 1.1.1 power clean
Mins 4-6: 1.1 power clean
Mins 7-9: 1 power clean
*Build every 3 min.

C. DB death march
4×75’; Rest as needed
*https://www.youtube.com/watch?v=2o_lal2jpQc

D. 5 rounds for quality:
5 glute-ham raises
15-20s L-sit hold on parallettes
5 glute-ham raises
100’ reverse sled drag – heavy/grinder

E. 5 sets:
100m sprint @ 97%
-Rest 90s
10s prowler push @ 97% – light and fast
-Rest 90s