Active rest day

09/06/14

Active Rest or Recovery Day!

Run, Bike, Swim, etc.!

W1 Deadlift, DUs, Burpee, W2 Clean, HSPU, Thruster, Pullups & W3 Snatch

09/05/14

Workout 1

Deadlift (80%) 5 x 2, (90%) 3 x 3
Double Unders x 10
Burpee x 10
(do burpees & DUs between each set)


Workout 2

21-15-9 reps of:
Power Clean (135/95)
HSPU
---

12-9-6
Thruster (115/85)
Pullups


Workout 3

EMOM 10 minutes
Snatch (115/85)

W1 Chest & W2 Five Hundos

09/04/14

Workout 1 Chest

TechnoGym Press 4 x 15
TechnoGym Fly 4 x 12
Incline DB Fly 3 x 12
Cable Fly 4 x 12
Ring Dips 3 x 10


Workout 2 Five Hundos

Burpees x 100
Double Unders x 100
KB Swing (53) 100
Pushups x 100
Situps x 100

Snatch, "Fight Gone Bad" (Wall Ballls, Sumo Hi Pull, Box Jumps, Push Press, Row)

09/03/14

Snatch, High Hang (95) 5
Snatch, Hang (95) 5
Snatch (95) 5
Snatch, High Hang (135) 5
Snatch, Hang (135) 5
Snatch (135) 5
Snatch, High Hang (155) 5
Snatch, Hang (155) 5
Snatch (155) 5

"Fight Gone Bad"
Wall Balls (20) 1 minute, max reps
Sumo Deadlift HiPull (75) 1 minute, max reps
Box Jumps (20") 1 minute, max reps
Push Press (75) 1 minute, max reps
Row 1 minute, max calories
(343)

Squat, OHS, DU, MU, Pullups

09/02/14

Squat (135) 15, (225) 4 x 20

3 rounds, with reps below:
Overhead Squat (115) 21-15-9
Double Unders x 45-35-20
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4 rounds of:
Bar Muscle Ups x 2
Strict Pullups x 5
Kipping Pullups x 10

Tire Flip & Row

09/01/14

4 rounds of:
Tire flip x 20 (sub 1:00)
Row (2:00/500m pace) recovery

Squat, Leg Press, Chest

08/30/14

Squat (135) 10, (225) 10, (315) 4, (365) 4, (385) 1
Leg Press (640) 20, (820) 20, (1180) 15
Bench Press (135) 10, (225) 10, (275) 8, (315) 8, (365) 2, (370) 1
TechnoGym Press 4 x 15
TechnoGym Fly 4 x 15