Thursday: 101917 (1-2)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
3 RFT:

Gymnastic: 10 Ring Dip
Weightlifting: Barbell Complex (6 Power Clean + 6 Front Squat + 6 Push Press) 135/95#

Post time to comments:

Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

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Tuesday: 082917 (1-11)


Warm-up:

Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Weightlifting/Monostructural/Gymnastic:
MetCon:
AMRAP 10:

2 Push Press (90% of 1RM)
200m Run
5-10 Ring Row

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Monday: 061217 (1-1)


Warm-up:

ME Upper: Work up to x1 @8 RPE (Repeat) 4-6% Fatigue
Close-Grip Bench Press

Metcon: Work up to x6 @8 RPE (Repeat) 4-6% Fatigue
Barbell Complex

9 Barbell Row
6 Hang Power Clean
9 Front Squat
6 Push Press
9 Good Morning
6 Ring Dip

(Recover to 67% HR after each round)

Post weight per round to comments:

Conditioning:
2k Row

Saturday: 150214


Strength: Find 1RM
Back Squat:

Assistance: (Pick One) 3-4 sets of 2-6 reps
Front Squat:
Paused Back Squat:
Speed Squat:

MetCon:
Curtis P Complex:
6 Power Cleans
6 Lunges
6 Push Press

Start with 65# and add 10# after each round. Rest 2 minutes per round. Continue Complex until you cannot finish unbroken. Post weight per round to comments:

Tuesday: 140812 (1-2)


Olympic Weightlifting: Pick One (2-4 sets of 1-3 reps)
3-Position Power Clean: (#)
3-Position Clean: (#)
Power Clean + Clean (1+2): (#)
Power Clean: (#)
Hang Power Clean: (#)
Clean: (#)
Hang Clean: (#)

Assistance A: Pick One (2-4 sets of 1-3 reps)
Press + Push Press (1+2): (#)
Power Jerk + Jerk (1+2): (#)

Assistance B: Pick Two (2-4 sets of 6-15 reps)
Barbell Row: (#)
Pendlay Row: (#)
Yates Row: (#)
Chest Supported Row: (#)
Dumbbell Row: (#)
Kroc Row: (#)
Pullup/Chinup
Lat Pulldown: (#)
Barbell Curl: (#)
Dumbbell Curl: (#)
EZ-Bar Curl: (#)