December 1, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 80%

(only allowed one full breath at the top)

 

B.

3 sets of:

Tall Jerk x 3-5 reps

 

then..

 

Every two minutes, for ten minutes (5 sets):

Split Jerk x 3 reps @ 80%

C.

For Time:

10-8-6-4-2

Snatch (155lbs/100lbs)

Bar Muscle Up

November 26, 2014

A.

Every 2 minutes, for 20 minutes (10 sets):

Clean + Front Squat + Jerk @ 75%

B.

Deadlift

Set 1 – 5 reps @ 65% 

Set 2 – 5 reps @ 70% 

Set 3 – 3 reps @ 75% 

Set 4 – 3 reps @ 80% 

Set 5 – 2 reps @ 85%

C.
Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

D.

Every minute, on the minute for 21 minutes:

Minute 1 - 10 Chest to Bar Pull Ups

(If you can't get 10, just keep working through the whole minute)

Minute 2 - 15 Overhead Barbell Lunges (95lbs/65lbs)

Minute 3 - 20 Double Unders

November 25, 2014

A.

Five sets of:

Muscle Snatch x 1 reps

B.

Every 90 seconds, for 21 minutes (14 sets)

Hang Snatch x 1 rep 

Loading per set:
*Sets 1-4 – 65-70%
*Sets 5-8 – 70-75%
*Sets 9-10 – 75-80%
*Sets 11-12 – 80-85%

*Sets 13-14 – 85-87% 

C.

4-5 Sets of:

Seated DB Press x 5-7 reps

-rest 2 min

D.

Every minute, on the minute, for 6 minutes:

10 Burpees

Max Handstand Push Up with remainder of minute

E.

Three sets, not for time of:

DB Bench Press x 8 reps

-rest 90 seconds

Tempo Ring Row x 8 reps @3011

-rest 90 seconds

November 24, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 78%

(only allowed one full breath at the top)

B.

  4 sets of:

Split Jerk x 3 reps @ 70-78%

-rest 2 min

(focus on perfect mechanics)

C.

For Time:

9-7-5

Front Squat (225/155lbs)

Bar Muscle Up

*bar comes from the ground*

November 21, 2014

A.

5 sets of:

Front Squat + Power Jerk

B.

Shoulder to Overhead x 20 reps

*start at a weight that will allow you to finish all reps*

C.

As many rounds and reps as possible, in 20 minutes of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70lbs/53lbs)

16 Cals on AirDyne

D.

Three sets of:

Pendlay Row x 5 reps

rest 60-90 seconds

GHD Sit Up x 10 reps

rest 60-90 seconds

November 19, 2014

A.

Every 2 minutes, for 20 minutes (10 sets):

Clean + Front Squat + Jerk @ 70%

B.

Deadlift 

*Set 1 – 10 reps @ 50%
*Set 2 – 5 reps @ 65%
*Set 3 – 5 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 3 reps @ 80%

C.

Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

D.

Every minute, on the minute for 18 minutes:

Minute 1 - 10 Chest to Bar Pull Ups

(If you can't get 10, just keep working through the whole minute)

Minute 2 - 15 Overhead Barbell Lunges (95lbs/65lbs)

Minute 3 - 20 Double Unders

November 18, 2014

A.

5 sets of:

Muscle Snatch x 1 rep

(build to your heaviest)

B.

Every 90 seconds, for 18 minutes (12 sets)

Hang Snatch x 1 rep 

Loading per set:
*Sets 1-3 – 65%
*Sets 4-6 – 70%
*Sets 7-8 – 75%
*Sets 9-10 – 80%

*Sets 11-12 – 85%

C.

Two sets, for max reps of:

45 seconds of Strict Handstand Push Ups

45 seconds rest

30 seconds of Handstand Push Ups

60 seconds rest

45 seconds of Strict Ring Dips

45 rest rest

30 seconds of Ring Dips

rest 2 min

D.

Three sets of:

One Arm Dumbbell Press x 6-8 reps

rest as needed

Forward Leaning Rest x 60 secs

rest as needed