171011

Recovery Day

Do entire workout with heart rate below 80% of max heart rate. That means an easy pace.

30’ AMRAP

20 Situps

200m jog

15 med ball toe touches @ 30

200m jog

10 dip bar leg raises (or T2B)

200m jog

Post results.

171010

A.

E2MOM x 5

1: Bench press x 10

2: DB curls x 12

Work up to 3 heavy sets.

B.

EMOM x 3

DB bench x 10

Med ball curls x 20

DB tricep Extension x 12

Post weights and reps.

171009

A.
E4MOM
Back squat -5-5-5-5-5
Work up to 3 really heavy sets.

B.
6 rounds
1’30” AMRAP
10 db lunges @ 60# DB
8 alternating DB snatch @ 60#
6 dead lifts @ 225
Burpees

Rest 1’30”

Post burpees for each round.

170924

A.
Take 15′ to establish 1RM snatch

B.
15.2 (14.2)

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats@95/65
10 chest-to-bar pull-ups

From 3:00-6:00
12 overhead squats@95/65
12 chest-to-bar pull-ups

From 6:00-9:00
14 overhead squats@95/65
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds