14-Nov
A. Back squat build to a 1rm
B. Weighted chin ups close grip supinated 3x5; rest 3 min
C. 30 muscle ups for time
11/8/11
Wednesday, November 9th 2011
A. Chain squats 2x10; rest 90 seconds (focus on speed, not resistance)
+
"Fight gone bad"
+
"Fight gone bad"
Tuesday, November 8th 2011
Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 125 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 18 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 18 seconds
Rest 2:30
3 sets:
3 tough TnG power snatch
Sprint 125 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 18 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 18 seconds
Rest 2:30
Monday, November 7th 2011
A. Build to a 1rm back squat
B. Wide grip pronated pullups 3x5; rest 2:30
C. Muscle ups 4 on the minute for as long as you can hold pace
B. Wide grip pronated pullups 3x5; rest 2:30
C. Muscle ups 4 on the minute for as long as you can hold pace
Saturday, November 5th 2011
A. Build to a heavy single clean and jerk
B. Split jerk 3x3; rest 3 min
+
"Nancy"
B. Split jerk 3x3; rest 3 min
+
"Nancy"
Friday, November 4th 2011
A. OHS 10x3; rest 90 seconds (fast and smooth, full ROM)
B. Power snatch x1/OHS x1/Squat snatch x3, x5 sets; rest 2 min
+
Amrap 20 min:
200 meter jog
2 leg less rope climbs
5 pirallete hspu
B. Power snatch x1/OHS x1/Squat snatch x3, x5 sets; rest 2 min
+
Amrap 20 min:
200 meter jog
2 leg less rope climbs
5 pirallete hspu
Wednesday, November 2nd 2011
A. Band squats 2x10; rest 90 seconds (focus on speed, not resistance)
+
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
+
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
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