Tuesday - July 7, 2015

A. Clean – 3RM + 2×3 @ 90%

80kg/176lbs (failed 85kg/187lbs)

72kg/158lbs

B. Weighted Pullup Complex: Heavy 3 rep with weight, drop the weight off you, max strict no weight ; rest 3 min x 4-5 sets

15lbs

4,4,2,3

C. Map training @80% output – sustainability start to finish

AMRAP 11

10 Cal Bike

10 Hang Power Cleans(115/83)

10 Box Jumps (30/24) step down

10 T2B

ROUNDS: 4 + 10 calories

rest 5 min

AMRAP 11

400m Run

15 KB Swings (53/35)

1 Legless Rope Climb

30 Double Unders
ROUNDS: 3 + 100m Run

D. DB SA Row 8 reps x 3 sets each side
40lbs

Wednesday - March 18, 2015

A.  Back SqT – EMOM x 6 x 3 reps @ 70%

 85kg/187lbs (70% of 121kg/266lbs)

B. Shoulder to Overhead 3×10 @ 80% of 10RM 

55kg/121lbs - TnG until rep 8

C. Weighted Chinups 7 x 3

Ascended to 33.5lbs (started with 18lbs)

D. 4 Rounds – NFT – smooth movement

1 Legless Rope Climb (14’)

5 Double KB SqT Cleans (53/35)

10 GHD Situps

8 HR Burpees

10 KB swings (70/53)

E. 

21 min Row 1 min on @ 80%

Tuesday - February 17, 2015

A. Snatch Grip Deficit Deadlift – Climb to heavy TnG Double

95kg/209lbs
 
B. 10 min Bike – Max Calories
Calories: 105 (4 Calorie PR)

C. 10 x 3; Strict Pullups; ascending

36lbs

D. DB SA Row 6-8 reps each side (twist at top, really extend that body) x 4 sets each side

35lbs

E. Yoke Walk – HEAVY x 30′ x 5 
+60kg - First time doing these; awkward

F. Reverse Hyper 3-4 sets of 20-25 reps at 40+% of your BS 1RM

48kg/106lbs