Sunday, August 10, 2014

Wednesday 8/13

Squats:
a. 6 x 2 Back Squat @ 80% of 1 RM
b. 3 x 5 Front Squat @ 50% of 1 RM with 7 second pause at bottom of each rep!

10 x 250m Row
*2 Minute Rest between intervals
*Perform 3-5 MU during each rest period

Tuesday 8/12

Press/Accessory:
A. 1 RM Bench
B. DB Skullcrushers: 4 x 10-15
C. Pendlay Row: 5 x 8

3 Rounds:
30 dumbbell shoulder presses, 35#/20# 
20 weighted pull-ups, 35#/20# 
10 weighted dips, 35#/20# 

Monday 8/11

Lifting:
a. Establish a 1 RM Front Squat
b. Snatch Complex: 3 Tng Squat Snatches, build to a heavy set

Gymnastics: AMRAP 8
6 Strict HSPU
4 MU

AMRAP 15:
3 Power Snatches 135#/95#
15 Wallballs 20#/14#

*Please let me know if you are still following, how the squat cycle went, etc.

Saturday, August 9, 2014

Saturday 8/9

Lifting:
a. 1 RM Clean & Jerk

On a running clock, Begin at 0:00: 15-12-9
Squat Clean 135/95
Push Jerk

Begin at 20:00: 4 Rounds for Time
21 WallBall 20#/14#
18 Pull Up
15 KB Swing 70#/53#
12 HSPU

Begin at 45:00: 3 Rounds
10 Power Snatch 135#/95#
20 Pistols (alternating)
30 Double Unders

Thursday, August 7, 2014

Friday 8/8

Lifting:
a. 5 RM OHS 
b. Back Rack Lunge: 3 x 8 each leg

Bell: 3 Rounds
21 Deadlifts 185#/135#
15 Pull-ups
9 Front Squats 185#/135#

Tuesday, August 5, 2014

Wednesday 8/6

Squats/Lifting
a. 1 RM Squat
b. EMOM x 7: 3 Tng Power Snatches
c. 3 x 8-15 GHR (Glute Ham Raises)

10 Rounds, 1 minute each:
3 Deadlifts 315#/205#
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
*Rest 2 minutes between rounds.

Sunday, August 3, 2014

Tuesday 8/5

Press/Accessory:
A. 5 RM Close Grip Bench
B. DB Bench: 4 x 10-15
C. Pendlay Row: 5 x 8-12

For Total Reps:
Max reps Press 135#/95
Max reps L-pull-up
Max reps shoulder press 115#/75#
Max reps strict pull-up
Max reps shoulder press 95#/65#
Max reps chest-to-bar pull-up
Max reps shoulder press 65#/45#
Max reps pull-up
*Resting 2 Minutes between stations