10.19.15

Divide this up how you wish. Order it how you wish. If you are a competitor looking to improve make sure what you select resolves around your weaknesses. If you are a high level competitor then do it all.

A) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B) Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C) Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
D) 40 wallballs+4 power snatches 165/95+30 wallballs+3 power snatches 185/105+20 wall balls+2 power snatches 205/125+10 wall balls+1 power snatch 225/135

E) class Metcon

*This is the first week of phase 3.

10.16.15

A) 14 min EMOM 

A) 7 strict db press

B) 7 strict pull-ups 

B) 5 x 5 touch n go power cleans

C) 100 goblet squats any weight.

10.14.15

Break up today however you wish.

A) class
B) Front squat: Work up to a heavy single in 10 reps or less.
* Same protocol as Monday’s strength. This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1.

C) 5 k row or better yet take 7 pm spin class

10.13.15

A) 10 min EMOM 

Even: 2 split jerks from rack

Odd: 4 strict mu 

B) class metcon

C) 10 min EMOM 

Even: Max KB swings 100/70* 

*not overhead and not to eye level. Somewhere in between.

Odd: rest.

D) 30 unbroken ghd su+30 unbroken hip ext 

10.12.15

warm up

150 double unders+1500 m row+5 min EMOM burpees

(min 1:8, min 2:10, 3:12, 4:14, 5:16)

A) work up to a heavy single Back Squat in 12 minutes. But bar speed should be prioritized. No ugly reps. No PRs

B) 

15 back squats 225/145
Sled push 60 yards(30 out 30 back)

10 back squats 225/145

Sled push 60 yards(30 out 30 back)

5 back squats

Sled push 60 yards(30 out 30 back)

C) 3. Gymnastics Conditioning

3 Sets:

5 Bar MU + 10 CTB + 15 Pull-Ups + 20 TTB

Goal is to go unbroken. Rest as needed between sets.

Second session 

Class