Archives for 19 May,2015

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May 18 to May 24

nigel

 

 

 

Monday 05/18/15

A1
1.1.1 High Box Jumps (step down)
rest 10 seconds between reps
A2
2 Turkish Get Up (ea)
rest 60sec
3 sets

B. Push Press – In 8 minutes build to a 2 RM

C.
Performance
5 minutes AMRAP
Row 1000m
Max Thrusters (85/115lbs) in remaining time

Rest 5 minutes

5 minutes AMRAP
Airdyne 15 calories
10 Box Jumps (step down)
5 Chest to Bar Pull Ups

Fitness
3 sets
Run 800m
rest 1:1

 

Tuesday 05/19/15

A.
Performance
8 sets – every 45 seconds
2 Touch & Go Power Clean (75-80%)

Fitness
Every minute on the minute for 6 minutes
5 Barbell Romanian Deadlift (70-80%)

B.
Every minute on the minute for 6 minutes
3 Close Grip Bench Press (75-80%)

C.
Row 300m
rest 1:1
6 sets

 
Wednesday 05/20/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

 
Thursday 05/21/15

A.
Performance
5 sets
1 Front Squat @20X1
rest 180sec
All sets at 90-95%

Fitness
4 sets
3 Front Squats @20X1
rest 120sec – 180sec
All sets at 80-85%

B.
Performance
Every minute on the minute for 8 minutes
2 Hang Split Snatch (1 left leg forward + 1 right leg forward)

Fitness
Every minute on the minute for 6 minutes
2 Hang Dumbbell Snatch (1 left + 1 right)

C.
Performance
3 sets for time
25 Double Unders
25 Burpees
25 Calories Row

Fitness
3 sets
30 second Hollow Hold
30 second Superman Hold
rest as needed
 

Friday 05/22/15

A. 10 minutes – Bar Muscle Up technique and progression

B1
6-8 L-sit Dumbbell Shoulder Press
B2
6-8 Pendlay Row
4 sets
rest 90 seconds

C.
4 sets
20 Med Ball Chop Sit ups
20 Med Ball Russian Twists
rest as needed

 

Saturday 05/23/15

A.
Performance
1 Clean – every 90sec (start at 75/115 lbs, increase 10 pounds each set)
Max 8 sets

Fitness
3 Deadlifts – every 90sec (start 75/115 lbs, increase10 pounds each set)
6 sets

B.
Performance
4 sets for time
Run 400m
20 Kb Swings (35/53)
20 Hand Release Push Ups

Fitness
4 sets
Run 400m
15 Russian Kb Swings (26/35)
10 Hand Release Push ups
rest 60sec

C.
10 minutes – Mobility & Stretching

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