16.10.10

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

B. 3 sets @ 85%:
50’ DB walking lunges (35/hand – 25/hand)
45s assault bike
-Rest 30s
16 step-ups, alternating (26″/24”)
45s assault bike
-Rest 90s
*Consistent assault bike rpm.

C. EMOTM 10:
1st: 3 wall climbs – nose touches wall up top, control eccentric
2nd: 1 legless rope climb + 1 rope climb w/ legs
-Into
EMOTM 10:
1st: 3 strict weighted ring dips + 20s AMRAP push-ups, hand-release
2nd: 3 strict weighted chest-to-bar pull-ups + 20s AMRAP ring rows

D. 3 sets:
100’ double KB overhead carry – heavy
-Rest 60s
+
3 sets:
150’ double KB front rack carry – heavy
-Rest 60s
+
3 sets:
200’ farmer’s walk – heavy
-Rest 60s

16.10.08

A. EMOTM 7:
3 touch-and-go power cleans
*Light weight. Perfect form.

B. EMOTM 7:
3 touch-and-go push jerks
*Light weight. Perfect form.

C. EMOTM 10:
1st: 4 DB squat snatches, right
2nd: 4 DB squat snatches, left

D. Accumulate the following not for time:
20-30 strict toes-to-bar with legs straight
30-40 glute-ham raises @ 40×0 tempo

E. 3-5 sets:
5s assault bike @ 100%
-25s rest
60s burpees – 1 rep every 6s
-Rest 60s
*Terminate if assault bike pace drops off too much.

16.10.07

A. Front squat
Build to a moderate set of 7 @ 20×1 tempo in 12 minutes

B. EMOTM 10:
2 touch-and-go clean pulls
*Build every 2 minutes.

C. 10 min AMRAP:
5 Pendlay rows – moderate
10 DB push press – moderate
15 assault bike calories
+
(Rest 5 min)
+
10 min AMRAP:
2-4-6-8-10-12…strict chest-to-bar pull-ups
3-6-9-12-15…strict handstand push-ups
4-8-12-16…pistols, alternating

D. 8 sets @ 95%:
100m sprint
-Rest 90s
*Do some dynamic warm-up – especially targeting hamstrings