4.5.16

Warm up

1000m ski erg chill pace ( if no ski erg get a 10 min chill run in)

20 min  

A) 20 minutes MINIMUM working on weakness. 
B) push press 5/5/5/5/5
C)10 min emom

 even 15/12 cal assault bike 

odd min 5 front squat from floor 

10 min emom

Even: 15/12 assault

Odd: 10 unbroken pull-ups or 10 unbroken ttb

D) 7 legless rope climb + 7 thruster 185/125 + 5 legless rope climb + 5 thrusters + 3 legless rope climbs + 3 thrusters for time

E) 20 b squat off rack 185/125 + 10 hspu + 20 sumo deadlift high pulls 135/95 x 3 rounds

F) work in class somewhere.
 

4.4.16

Warm up:

10 min shuttle run 30-50 yards. Don’t round the turn around

Mobilize 20 min-30 min

A) 30 rounds

5 wallballs 30/20

3 hspu

1 power clean 225/155

B) 3 rounds

30 cal bike

30 push ups

C) 10 min emom

1 legless + 2 MU (add muscle ups if possible)

D) class

4.1.16

 
Warm Up:
20 min assault bike ride chill pace then 20 sec all out + 40 sec chill pace x 7 min

Mobility: 20-30 min

A) find 1 rm power clean then do 2 p clean EMOM for 10 min

B) Front squat w/pause 3×5
C) 200m run + 10 ctb 90 sec x 4
400m run + 10 strict hspu rest 90 sec x 2
1600m + max mu x 1. rest 5 min repeat max mu only. 
D) 3 rounds: 

10 kb thruster 53/35 + 15 box jumps 30/24 + 20 kbs 70/53

E) class
accessory) 15 ghd hip extensions + 8 bulgarian split squats + 1 min free standing hs hold accumulate x 3 rounds nft
 

3.30.16

Sorry for not posting here the last little while. If you are training for regionals do this as written. If not, do class first then cherry pick to fix your weaknesses.

Warm up:

1k row chill pace + 50 squats

Mobilize 30 min or more.. Do 4 legless during this time.
A) 2 mu + 1 full snatch + 1 hang snatch as challenging as possible every :90 for 10 rounds

B)1 full clean + 1 hang clean + 1 power jerk as challenging as possible every :90 for 10 rounds

C) 30 ghd sit ups + 7/5 mu + 60′ hsw x 3 rounds

D) 15-12-9 deadlift 275/185 box jump 30/24. Do this with a partner. One person does all 15 deads then the other does all 15. Continue this pattern until workout is complete.

acces…

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3.23.16

Warm up: run 1 mile or ski erg 8 min chill pace

A) 60 min clock

8 mile assault bike

Right into 

12 burpees emom for 5 min

Right into

1 power clean emom with remaining time.

B)5 rounds row 20 cal+10 strict bar dips

C) if you are still performing very well, you can do class. Otherwise shut it down for 16.5. Most likely a two part workout according to the beyond the barbell podcast.