Tuesday, November 1st 2011

Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 100 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 15 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 15 seconds
Rest 2:30

Monday, October 31st 2011

A. Build to a max effort triple back squat
B. Weighted mixed grip chin ups 3x6 (alternate per set); rest 2 min
+
3 muscle ups on the minute for as long as you can go, when you fail to
get three, its over

Saturday, October 29th 2011

A. Build to a 1rm clean and jerk
B. Hang squat clean 3x3; rest 2 min
+
1/2 "Kalsu"
50 thrusters 135# for time
Top of every minute perform 5 burpees

Friday, October 28th 2011

A. OHS 5x3; rest 3 min (80% effort)
B. Snatch balance 5x5; rest 3 min (technique work, not for weight lifted)
+
5-1-5-1-5 hspu ladder for time
+
For time:
5 rope climbs (20')
10 wall balls
4 rope climbs
10 wall balls
3 rope climbs
10 wall balls
2 rope climbs
10 wall balls
1 rope climb
10 wall balls

Wednesday, October 26th 2011

"Daniel"
50 pullups
400 meter run
21 thrusters 95#
800 meter run
21 thrusters 95#
400 meter run
50 pullups

Tuesday, October 25th 2011

Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 75 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 12 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 12 seconds
Rest 2:30

Monday, October 24th 2011

A. Build to a heavy single back squat
B. Weighted chin ups 5x5; rest 3 min
C. 50 muscle ups not for time