05/06/16

A) 5 sets

10 single leg step ups @24' holding a 35 kb. Each leg.

10 banded hamstring curls each leg. Hold for 2s.

25 ft banded walk

A.1)Build to a max single arm farmers walk for 25 ft each arm.

B) 8 sets

5 swings+ 4 ring t2b + 3 ring pull up + 1 strict mu

*record last set

C) amrap 15

10 t2b

10 deads @ 95

5 pwr snatch @ 95

D) romwod session

05/04/16

Active Recovery Day.

Try to do some aerobic work outside the gym. Longer than 30min. Light run. Wake. Long walk. Etc

05/04/16

Remember to keep doing mobility before training, and cyclical warmups.

a)5 sets
10 Lateral Box Step ups
5 one arm squat with light kb
10 heavy russian kbswing

b) Emomx10

3 high hang squat snatch @ 65 + 1 sots press

c) FT
75 db power clean and jerk @ 25
1500m row
75 db power clean and jerk @ 25
* Ideally this would be clusters

d) Bodybuilding session
You choose rep scheme.
Hit the lats, pecs,  biceps, triceps and rear delts.

e) Long romwod

05/02/16

Do the intervals and the hspu you didnt do yesterday. Plus this

A) Find your 10rm front rack step ups on a 20" box. Each leg.

10 reps on one leg. Rest. Then 10 on the other leg.

B) ROMWOD 

05/02/16

A) 10 min of free hand stand hold practice

B) Rowing intervals

Interval 1 – 12 mins

5:00 at rat 20

4:00 at rate 22

3:00 at rate 24

Performed as a 12 minute continuous interval
**3-6mins active rest**

Interval 2 – 8 mins

3:00 at rate 22

2:00 at rate 24

2:00 at rate 26

1:00 at rate 28

Performed as a continuous 8 minute interval
**3-6mins active rest**

 

Interval 3 – 8 mins

2:00 at rate 22

2:00 at rate 24

2:00 at rate 26

2:00 at rate 28

C) 2 rounds

As many hspu as possible from a 4" deficit

Rest :30

As many hspu as possible 

Rest :30

As many strict hspu

Rest 5 min

D) ironscap

E) LONG ROMWOD