w1 snatch, clean, jerk, pull, lung RDL, w2 row, wallball, push press, toe2bar, pullup

08/30/16

workout 1

emom 5 minutes
snatch (8 second pull from ground to hip) x 2 (95# first 3 minutes, 135# last 2)
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emom 5 minutes
clean (6 second pull from ground) + jerk (2 second pause on dip) x 2 (135)
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clean pull 5 x 2 (255, 275, 305, 320, 345)

reverse lunge (185) 3 x 4
romanian deadlift (320) 3 x 4
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workout 2

7 rounds
row 1 minute/250m (1:50/500m pace)
rest 30 seconds
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row 1 minute, max distance (318m)

amrap 12minutes
wallballs (20) 60
push press (135) 40
toes to bar x 60
pullups x 40
(184)

08/30/16 - bench, pullup, row, dip, kipping, headstand, rollup

08/30/16

bench press x 6-4-2-1
weighted chinup x 6-4-2-1

3 rounds
single arm db bench press (90) 6/6
pendlay row (185) x 5
ring dips x 8
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emom 12 minutes (1 minute rest after last exercise)
kipping (hollow/extension) x 15
headstand x 10
rollups x 10
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snatch, squat & back

08/28/16

emom 10 minutes
power snatch (145) + hang power snatch + snatch balance + front squat (165) + OHS + back squat
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5 sets
rear pulldowns
straight pulldowns (rope)
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6 sets
cable rows  (start at 140, increase each set to 240)
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4 sets
smith rear shrug
face pull

08/27/16 - hspu, thruster, k2b, deadlift, burpee, kb swing, pullup

08/27/16

7 rounds
hspu x 7
thruster (95) 7
knees to elbows x 7
deadlift (245) 7
burpee x 7
kb swing (72) 7
pullup x 7
(19:38)

08/20/16 - snatch, clean, jump, wallball

08/20/16

hang power snatch (165) 5 x 3

2 rounds
clean & jerk (135) x 20
box jump (24") x 20
wallball (20) x 20
overhead squat (95) x 20
box jump (24") x 20
wallball (20) x 20
squat clean (135) x 20
(19:38)

08/18/16 - run, deadlift, press, push

08/18/16

run 400m
deadlift (155) 75
run 400m
push press (95) 75
run 400m
pushup x 75
run 400m
(19:38)

headstand, rollup, toe to bar, dip, muscle up, etc.

08/16/16

dynamic warmup

3 rounds
headstand transfer x 6
rollup x 10
toe to bar (strict) x 10
ring dip (strict) x 5
bar muscle up x 3
double under x 30
L sit 30 seconds
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push press 4 x 6
internal/external rotaion x 6/6

shoulder press 3 x 6
shoulder shockers 3 x 6