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Post by riley on May 24, 2015 14:48:14 GMT
24/05/15
Build to a max Hang Snatch double - 40 50 60 70 80 90 (F)
5 x 1 @80 (F 1st)
Bench Press, build to 5RM (RPE9) - 50 70 90 95
Then 3 x 5 @90
EMOM 15 mins: - 1st min - 15 KB Swings @32 - 2nd min - 10 Dips - 3rd min - 5 Strict Pull Ups
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Post by riley on May 26, 2015 6:44:01 GMT
25/05/15
5 Rds: 8 L-Seated DB Shoulder Press @16 12 C2B 35 Second L Sit Hold
5 x 3 Power Cleans (10 Second rest between Reps) @100
3 Rds: 12 Supinated Ring Rows 16 KB Lunge
Back Squat 4 x 70, 3 x 90, 2 x 110, 1 x 120 - no rest between sets Then 1 x 135, 1 x 140, 1 x 145, 1 x 150
WoD: 12 min AMRAP 10 Wall Balls 10 Burpees 30 DUs
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Post by riley on May 26, 2015 6:54:07 GMT
26/05/15 AM
5 Rds 30 Cal Airdyne 2 x Prowler Push
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Post by riley on May 30, 2015 15:59:24 GMT
29/05/15
Squat 5 x 120 130 135 135 120 120 120
5 x 5 Strict Pull Ups
10-1 Reps Strict Press @40 Curls Hollow Rocks Flys
30/05/15
2 Position Clean - from Knee + High Hang - 60 70 80 90 100 105 105 105 110
5 x 3 Weighted Pull Ups - 5 10 15 15 15
WoD: 12 min AMRAP 200m Row 2,2,2,4,4,4,6,6,6,8,8,8,8.... Cleans @60 Burpees over Bar Pull Ups
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Post by riley on May 31, 2015 16:00:38 GMT
31/05/15
Build to a heavy 3RM Hang Snatch - 40 50 60 70 75 (F 3rd)
5 x 1 Hang Snatch @60
5 x 3 Snatch Pull @90
10-1 Reps: Single Arm KB Row @32 Curls Press Ups with 3 Second Eccentric Chin Ups
4 mile Jog
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Post by riley on Jun 1, 2015 19:03:46 GMT
01/06/15
Front Squat 7 x 2 - 110 115 120 125 120 120 120
Bench 7 x 4 - 81 91 91 91 91 91 91
3 x 1000m Row (1 min rest between rounds)
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Post by riley on Jun 3, 2015 9:18:06 GMT
02/06/15
30 mins on Airdyne
03/06/15 AM
4 Rounds: 1000m Row 2 mins on Airdyne
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Post by riley on Jun 4, 2015 8:32:13 GMT
03/06/15
Back Squat 8 x 90 100 110 120 125
Weighted Pull Ups 3 x 10 15 17.5 17.5
WoD: 15 Rounds 5 Wall Balls 3 HSPU 1 Power Clean @100
04/06/15 AM
2 Rounds: 2000m row @1:50/500m 4 mins on Airdyne
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