16.09.21

PM: Front squat, int w/ back-offs + Upper push/pull, int + Strict gym density + Grinder, short

A. Squat snatch
Build to a tough 2 for today in 12 min – drop each rep – then do 3×2 @ 85-90% of today’s tough set.

B. Front squat + Split jerk x2
Build to a tough complex for today in 10 min

C. Back squat
3,3,3,2,2; Building; Rest 2 min

D. E15s for 3 min:
1 sumo deadlift – tough but fast
-Rest 2 min
E30s for 3 min:
1 sumo deadlift – tough but fast
*Build in weight for 30s intervals.

E. 90s ring muscle-ups
-Rest 60s
60s ring muscle-ups
-Rest 60s
30s ring muscle-ups

16.09.20

A. EMOTM 10:
Power snatch + Below-the-knee power snatch + Above-the-knee power snatch
*Touch-and-go reps. Prioritize speed over load.

B. Seated DB press
3×6; 30×0 tempo; Rest 60s

C. Seated single-arm DB press
3×10/arm; 20×0 tempo; Rest 60s b/w arms

D. EMOTM 10:
Mins 1-5: 20-30s glute-ham raises
Mins 6-10: 30-45s Sorensen hold

E. 4 sets @ 85%:
300’ sled push – light load
400m run
-Rest 3 min

16.09.19

AM:
3 sets @ 90%:
1 min row
-Rest 30s
(Into)
3 sets @ 80%:
2 min row
-Rest 30s
(Into)
3 sets @ 70%:
3 min row
-Rest 30s
(Into)
3 sets @ 90%:
1 min row
-Rest 30s

PM:
A. Front squat
Build to a tough single for today in 8 min

B. One and a quarter front squat
Build to a tough single for today in 8 min

C1. Strict weighted ring pull-ups
5×2; 20×0 tempo; Rest 30s
C2. Double DB bent over rows
5x30s AMRAP; Moderate; 20×0 tempo; Rest 2-3 min

D1. Strict weighted ring dips
5×2; 20×0 tempo; Rest 30s
D2. DB bench press
5x30s AMRAP; Moderate; 20×0 tempo; Rest 2-3 min

E. 10 min AMRAP:
100’ D-ball Zercher carry – tough
50’ handstand walk
1 mile assault bike