8/13/17 - 8/21/17

Monday:

A. Deadlift; Build to a tough double for the day with PERFECT mechanics - don't want you tweaking anything, just feel something heavy for the day

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3 Minute timer:

1 Squat clean thruster 165lbs every 20s

Rest 1 minute

2 Minute Timer:

1 Squat Clean Thruster 175 every 20s

Rest 1 minute

1 Minute Timer

1 Squat Clean  thruster 185 every 20s

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3 Minute timer:

1 Power Snatch 165 every 20s

Rest 1 minute

2 Minute Timer:

1 Power Snatch 175 every 20s

Rest 1 minute

1 Minute Timer

1 Power Snatch 185 every 20s

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24 Minute AB Easy - every 3 minutes complete 1 rope climb

A. 395 DL with a regular hook grip

B. No issues with thrusters or power snatch and no misses

C. 175 Cals and rope climbs are golden

Tuesday:

A. Close grip bench Press; Build to a tough 5 reps for the day

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Max Rep strict pull ups - set till you fall off the bar

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For time:

75 Calorie Row

50 Burpee over bar

25 CJ 115/80

50 Burpee pull ups

75 Calorie AB

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Mobility

A. 235 and damn I used to be stronger than that. lol
B. 22 Strict
C. 23:27 (4:11 row, and 5:30 AB) Everything else is blurry

Wednesday:

8s AB sprint all out

2:52  rest x 3 sets

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10s Row sprint all out

2:50 rest x 3 sets

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Run 400m @ 1:40;

Rest 2:30 Minutes x 4 sets

Rest 5 minutes x 2 sets (8 total sets)

**Stick to the rest time this week but start out slower and try to maintain the 1:40 pace

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20 Minute bike / Swim easy

A. AB around 1600-1750
B. Row was good
ALL SETS are 1:39-1:42