Friday-
5 min AMRAP Strict Muscle Ups
-13
+
A. 1 Ring Dip/2 min for 10 min- 10 sec pause in bottom and 10 sec pause in support position w/ good external rotation
- Complete
B. Strict L-Sit CTB Pull Up @ 30X1, 4 x 4-6 reps, rest 2 min
-Complete
C. Ring Muscle Ups, 3/min for 8 min
- Complete
D. 5” Deficit Strict HSPU’s, 2/30 sec for 5 min
- Got half way, then started to kip
E. High Bar BSQ w/ Chains, 3/min for 10 min @ 65% + chains
- Complete
+
Heavy Sled Push- 10 sec Max Effort, rest 2 min x 6
- 275 (bodyweight + 50#)
Saturday
Row 100m MAX EFFORT, rest 2-3 min x 3
*record max pace/500m achieved
+
Row 60 sec @ 70%
Row 40 sec @ 80%
Row 20 sec @ goal 30 min TT pace
x 2
rest 3-5 min
30 min TT Row
- 6684m, 2:10.7 avg
*record avg HR, avg pace/500m, total distance
Sunday-
off
Monday-
A. Snatch Push Press x 3 + Snatch Balance x 3, 6 sets to a tough set, 2 min
- 175
B. Snatch- 12 singles w/ 75-85%, video and critique b/w each rep
- 4 x 185, 4 x 205, 4 x 215
C. Front Squat @ 13X1, build to 4RM in 12 min
- 275
+
4 rounds for time: 6:44
5 Snatch, 165#
5 Muscle Ups
5 Box Jumps, 30”
+
Air Bike
25 sec Hard/consistent
5 sec easy spin
x 4
rest 60 sec
x 3 sets
- Complete
Tuesday
A. Power Clean, 3 TnG/min for 10 min *start @ 60% and build as necessary. Work on speed and efficiency, not max load
- 2 x 165, 2 x 185, 2 x 205, 2 x 215, 2 x 225
B. 10” Deficit Strict HSPU’s- 10 min AMRAP **if you hit absolute failure, not time and proceed w/ kipping
- 21
+
Row 60 sec @ 70%
Row 40 sec @ 80%
Row 20 sec @ goal 2k pace
x 2
rest 3-5 min
Row 2k for time: 7:24
**record time and avg pace/500m
Wednesday
4 min AMRAP - 10 Burpees
Row 500m
20 Power Snatch, 75#
20 Burpees to 6” target
20 Wall Ball, 20#
20 KB Swings, 53#
75 Double Unders
rest 4 min
6 min AMRAP - 19 Wall Balls
Row 500m
20 Power Snatch, 75#
20 Burpees to 6” target
20 Wall Ball, 20#
20 KB Swings, 53#
75 Double Unders
rest 4 min
For time: 9:33
Row 500m
20 Power Snatch, 75#
20 Burpees to 6” target
20 Wall Ball, 20#
20 KB Swings, 53#
75 Double Unders
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