10.23.15

ideally hit class workout first. 

A) 0-20 minutes

1 snatch emom

B) 20-40 minutes

1 clean and jerk emom

C) 45 min-55 min

3 front squats

D) 10 minutes 1 min on 1 min off

-Cal row 26/19

8 min

Ghd/plank hold AMRAP 

6 min AMRAP

3 deadlifts 315/225+3 box clears 24/20

10.20.15

Warm up: assault bike 5 miles at 21 mph or less or run 2 miles at a 5 mile pace.

A) Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C) Clean deadlifts: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

D) 50 unbroken bar facing burpees+400 m body weight walking sled drag(straps around waist and heel striking and pulling through with hamstrings)+50 chest to bar pull-ups

E) class metcon (do class rowing skill too if you were able to break up your training into two sessions.)

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