Week 1

August 31 - September 5th

Day 1

6 sets of:

A1.   12-second AD Sprint 16/15/14/14/14/9
            -Rest 2:00-

A2.  12-second sled push (250# 150 added onto sled)
            -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#

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

C.  7-5-3 @ 80% effort and load:  8:11

            Clean & Jerk – 195#

            Box Jumps – 30”
            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:

      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