Month: May 2016

5.31.16

Tuesday

A.
Every 2:30 for 3 sets:
5 Deadlifts @ 85% of 1RM

B.
4 RFT:
10 Clean and jerks (115/75)
15 Toes to bar
30’ Handstand walk

16:00 Cap

Rx+ (135/95)
HSW 15’ UB increments

C.
3 Sets:
Suit case carry
60’ R arm
60’ L arm
*use KB or farmer’s handles

5.25.16

Wednesday

A.
Back Squat
4 rep max
4 @ 95% of 4 rep max
4 @ 90% of 4 rep max

B.
For time:
15 Thrusters (135/95)
20 Handstand push-ups
35 Box jump overs (24/20)
50 Single-legged squats
35 Box jump overs (24/20)
20 Handstand push-ups
15 Thrusters (135/95)

C.
3 Sets:
15 Gymnastics Sit-ups

5.24.16

Tuesday

A.
Every 2:00 for 3 sets:
5 Deadlifts @ 80% of 1RM

B.
30 Deadlift (185/135)
15 Kettlebell swings (53/35)
50 Double-unders
20 Deadlift (235/155)
15 Kettlebell swings (53/35)
50 Double-unders
10 Deadlift (285/175)
15 Kettlebell swings (53/35)
50 Double-unders

5.23.16

A.
At 0:00

For time:
30/20 Calorie row
15 Hang power snatch (115/75)
20 Wallball shots (20/14)
15 Toes to bar

B.
From 6:00-12:00
Establish 3RM Shoulder to overhead
*from the ground

C.
From 20:00-18:00
Establish a 3RM TnG Squat Clean

5.20.16

A.
Every :90 for 8 Sets
Clean + Hang Clean *Build

B.
“2012 Games Triplet”
3 rounds for time:
8 Split snatch (115/75), alternating legs
7 Bar muscle-ups
400m run

C.
3 Sets:
15 Banded Pull aparts
15 Banded Tricep push-downs with turn-out

5.19.16

Thursday

A.
“The Warm-up”
Every minute on the minute for 20:00
1st: 20/15 Cal Row
2nd: 15 Burpees
*Scale reps accordingly

B.
Every 3:00 for 5 sets:
5 Bench Press + 8-10 Pendlay Rows

C.
Around the world
On back – Top/bottom/both/rock x 10
On side – Top/bottom/both/rock x 10
On other side – Top/bottom/both/rock x 10
On belly – Top/bottom/both/rock x 10

5.17.16

Tuesday

A.
Max distance or time in 2:00
Handstand walk
or
Handstand hold

B.
Every 2:00 for 5 sets:
5 Deadlifts @ 75% of 1RM

C.
21-15-9
Handstand push-ups
Pull-ups
Power clean (115/75)

Rx+
Strict HSPU
Chest-to-bar PU
PC (135/95)