August 31 - September 5th
Day 1
6 sets of:
A1. 12-second AD
Sprint 16/15/14/14/14/9
-Rest 2:00-
-Rest 2:00-
A2. 12-second sled
push (250# 150 added onto sled)
-Rest 2:00-
-Rest 2:00-
B. Build to a 1rm
CGBP 255#
C. 3x10 Pendlay Row @
135# w/ shoulder prehab mixed in
Day 2
A. 6 x 500m Row @ 90%
aerobic
-Rest 2:00 between sets
1:44.6/1:45.9/1:45.9/1:46.1/1:46.1/1:45.7
B. 6 sets of:
3 high hang snatch + 2 snatch drops
C. 6 sets of:
3-position clean + 2 split jerks
Day 3
A. Build to a 1rm DL – 435#
A. Build to a 1rm DL – 435#
B. 200’ Sled Tow – 325#
Day 4
10 sets of:
500m Row @ Z1 pace
:30 FLR
:30 Side Bridge R
:30 Side Bridge L
Day 5
A. 15:00 clean and
jerk practice
B. 8:00 AMRAP
1 clean and jerk 185/205/215/225/235/245/255f/255f
1 clean and jerk 185/205/215/225/235/245/255f/255f
C. 7-5-3 @ 80% effort
and load: 8:11
Clean &
Jerk – 195#
Box Jumps –
30”
Wall Climbs
Wall Climbs
--Rest 10-12:00—
5-3-1 @ 90% effort and load:
6:14
220#
D. 20 Muscle ups for
time: 4:36 7/3/1/3/3/3
Day 6
Between Justin, Colin and me, complete the following work load:
Between Justin, Colin and me, complete the following work load:
A.
90 Thrusters – 115# in 5 rep increments 4:42
-1:00 Rest-
B.
60 Bar MU in 3 rep increments 10:50
-1:00 Rest-
C.
1800m run in 200m increments 17:17
-1:00 rest-
D.
60 DB burpee box over in 4 rep increments 23:46
-1:00 rest
E.
15 trips down and back with prowler 29:18
-1:00 rest-
F. For
Time: 6 rounds 5 cal row 5 burpees 3:45
