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30
AUG
2016

Wednesday August 31, 2016

a) 7 sets 1-3 strict def. HSPU choose your own def. rest as needed b) BB Cycling 1 set Max unbroken power cleans 135/95lbs 1 set max unboken power cleans 105/75lbs amrap 30 sec max power cleans 95/65lbs c) 4x 50 cal Airdyne rest 2 mins between sets d) every 90 sec for 5 sets 30...
29
AUG
2016

Tuesday August 30, 2016

a) 10 min emom 2-4 muscle ups b) Clean complex 5 sets 1 Clean pull + 1 Squat Clean + 1 Front squat + 1 Above knee squat clean d) Build to a 10RM shoulder to overhead e) Run 1 mile GO HARD
28
AUG
2016

Monday August 29, 2016

a) Every 30sec for 6 mins 5 strict HSPU b) Backsquat 4×3 c) Snatch complex 6 sets 1 Snatch Lift off + 1 Squat Snatch d) Toes to bar 10-9-8-7-6-5-4-3-2-1 Unbroken toes to bar each round needs to be unbroken to move on pace it out accordingly
26
AUG
2016

Saturday August 27, 2016

a) amrap 15 mins 7 Muscle ups 7 hang squat clean 135/95lbs Run 400m b) 3x 30KB swing 32/24kg Eye height Unbroken rest 2-3 mins between sets c) Seld Push 4 rounds 30sec on heavy 90 sec rest sled push
25
AUG
2016

Friday August 26, 2016

a) Front Squat 4×4 b) min 1 5 overheadsquats 115/75lbs + 5 toes to bar min 2 10 OHS + 10 TTB min 3 15 OHS + 15 TTB rest 3 mins min 1 15 OHS + 15 TTB min 2 10 OHS + 10 TTB min 3 5 OHS + 5 TTB c) 8 sets Every 90 sec 1 Legless rope climb d) Seated DB Press 4×8
24
AUG
2016

Wednesday August 24, 2016

A) 5 sets 6 unbroken strict def. HSPU choose your own def. rest as need B) BB Cycling E2MOM 10 mins 10 UB T&G Power snatch choose your own weights C)EMOM 10 mins 2-5 supinated weighted pull-ups D)6 x Row 300/250m rest 1 min E) E2MOM for 10 mins 30 sec Lsit
22
AUG
2016

Tuesday August 23, 2016

a) 12 min emom 1-3 Muscle ups b) Clean complex 5 sets 1 Clean pull + 1 Power Clean + 1 Below knee squat clean + 1 Front squat c) Close Grip Overhead squat 3×10 choose your own weights d) Speed Endurance week 3 3 round 8x 20 sec sprint 5 sec rest rest 5 mins between sets
21
AUG
2016

Monday August 22, 2016

a) every 30 sec for 7 mins 1-4 strict HSPU b) Backsquat 4×4 c) Snatch complex 5 sets 2 Snatch Lift off + 1 Squat Snatch + 1 Below knee squat snatch + 1 Above knee squat snatch d) 3 rounds 21 Burpees to 6″ target 21 Chest to bar UB 2min cap per round Rest 3 mins between...
19
AUG
2016

Saturday August 20, 2016

This is a light day so that you are not crushed for Sunday! a) 2x 8 Deadlift b) 21 min EMOM 1 legless rope climb 6 Kipping defecit 12 Pistols c) 4 rounds 1 min on 2 mins off sled push
18
AUG
2016

Friday August 19, 2016

a) Front Squat 4×5 b) Double Ketttlebell Press 4×10 c) 7-6-5 muscle ups clean and jerk 185/125lbs d) rear delt flyes 3×10