Monday 8/14/17

Growth & Development

  1. Push Press 5×5 (the # of weight you used for you heavy 10 use here 5×5)
  2. Front Squat 3RM

3 Sets

1:00 KB swings

1:00 Assault Bike

1:00 Box jumps

+ 3:00 rest

 

Performance

  1. Clean every :30 seconds x 10 sets @ 70% of your 1RM
  2. Behind the neck Snatch grip Strict press x 4 reps every :90 seconds x 6 sets
  3. Close grip bench press 6 reps @ 55-60% of bodyweight x 3 sets

3 sets

10 burpees

10 chest to bar pull ups

150m row

Friday 8/11/17

Growth & Development

  1. 5×5 Deadlift heavy across (up 5-10 from last week)
  2. Back extensions x 10 reps + 15 second rest , right into 30 second Soresons hold + 1:00 rest x 4 sets

+ 3 sets

5:00 on the clock AMRAP

8 push press

10/8 assault cals

8 wall ball / goblet squat

+ 2:00 rest between sets

 

Performance

  1. Deadlift 5 sets of 3 @ 80% of 1RM
  2. Barbell seated shoulder press x 6 reps  + single arm Farmers bar carries as heavy as possible 50ft right 50ft left  x 3 sets

+ 3 sets

1:00 on clock (90% effort)

6-8 TNG power snatch 75/55

+ sprint on bike for remaining time

+ 4:00 rest  between sets

 

Thursday 8/10/17

Growth & Development

8 sets of the following

:15 second sprint (hard)

+ 1:45 rest between sets

6:00 rest

15:00 AMRAP

200m row

8 front squat / goblet squat

60 ft heavy oh carry (30 ft L , 30 ft R )

30 single under

 

Performance

5:00 AMRAP

100m run

7 KB swings 53/35

+2:00 rest

5:00 AMRAP

10/8 assault bike cals

7 wall ball 20/14

+ 2:00 rest

5:00 AMRAP

100m run

7 box jumps

+2:00 rest

5:00 AMRAP

10/8 assault bike cals

7 burpees

+2:00 rest

5:00 AMRAP

100m run

7 hand release push up

Wednesday 8/9/17

Growth & Development

1a. DB Bench press x 6 reps

1b. ring row x 8 reps

1c. 100m farmers walk

4 sets through resting 1-2 minutes after completion of a,b,c

+ 10:00 AMRAP

7 thruster

100m run

7 box jumps

 

Performance

  1. 2 rep max back squat

+ 4 sets

400m row + AMRAP STRICT PULL-UPS (anyway)

rest 90 seconds between sets

+3:00 rest

+ 4 sets

400m run + 10 bench press (heavy load)

rest 90 seconds between sets

 

Monday 8/7/17

Growth & Development

  1. Push press heavy set of 10 (up 5-10 from last week) + 90% 3×3
  2. Front squat 3 reps heavy across ( 5-10 up from last week) x 3 sets

+ 2 sets

20 hand release push up

200 m run

20 burpees

200m run

20 air squats

 

Performance

  1. 15:00  Establish a heavy clean for the day
  2. 15:00 Establish a heavy Split jerk for the day

+ 3 rounds

400m run

25 double under

20 Kb snatches 53/35

 

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