7.3.17

Warm up: row 1k w/150 m sprint+21-15-9 Air Squats and push ups+row 1k w/150 m sprint

Mobilize

A) 3 sets of 1 clean+1 hang squat clean+1 jerk

Goal is not heavy. But speed. If you can get heavy  in 3 sets that’s great. But no misses. 15 minutes or less total time.

B) Back Squat 6×2 at 80%

C) 18 min emom

Min 1: 10 cal row+10 pull-ups 

Min 2: 15 burpees

Min 3: 20 wallballs 20/14*

*on last round of wallballs do as many as possible

D) accessory 

3 sets of 6-8 Reverse Grip BB Row w/4 sec negative 

3 sets of 6-8 Bench Press w/4 sec negative

75 ghd su

6.30.17 (Saturday)

Warm up 

Rolling 150’s x 10 rounds

7/5 strict hspu + 3/2 kipping. 

Add 1 kipping hspu each m +/-

Mobilize

A) 5x

20 pull-ups 

2 Front Squats 155/105

30 push ups 

3 Front Squats 155/105

40 sit ups

4 Front Squats 155/105

50 Air Squats 

5 Front Squats 155/105

Rest Exactly 3 min
Accessory work:

3 sets 6-8 

(pause 1 sec at top. Slow 3 sec eccentric.)

-Double DB bent over row 

-strict chin up

3 sets of 6-8 GHR + :30 hip ext hold

6.29.17

Warm up:

Row 1k(sprint last 150)

3×5 strict chin-up+10 v ups+15 squats

Row 1k(sprint last 150)

A) class

B) 5 rounds

30 push Press 

30 step back lunge

Use 2 DBs around 45ish/30ish lbs

C) 20 mile assault w/partner 

Alternating every mile

Push the pace here. Try to go with someone around your same Mile times

D) if you feel great

3 x 15 push Jerk 

First set 135/95

Second set 165/105

Third set: AHAP

6.29.17

Warm upRow 1k w/sprint last 150m + 3 rounds 5 strict pull-ups 10 v ups 15 squats+Row 1k w/sprint last 150 m

Mobilize 
A) 48-36-21

Cal row 

3 Legless rope climbs

150′ farmer walks 88×2/70×2

B) (B+C+D should be done 5 minutes apart.)

10-20-30

Cal bike 

Chest to bar

C)

10-20-30

Cal bike 

Deadlift 225/155

D) 

10 sets not for time. For precision.

10 thrusters 115/75

15 ghd su

Accessory 

3 sets of heavy DB strict press

W/40 hollow rock after each set

6.27.17

Warm up: 

12 min Shuttle run 

(40ish yards each direction) 

At 0, 3, 6, 9 minutes do; 

15 wallballs 30/20
Mobilize
A) weightlifting 

Every 2 min for 14 min

(start at 60-70% of 1 rm power clean)

1 Power clean+3 front squats+1 split jerk 

B) class

C) 

3 rounds 

Row 500 m

20 hang power Snatch 95/65

+

3 rounds 

Row 500 m

20 hang squat cleans 95/65

D) weakness work