10/1/13: WORKLOAD

AM WORKLOAD
1 Minute row
1 Minute SkiErg
-1 Min rest-
1 Minute Airdyne
1 Minute row
-1 min rest-
1 minute SkiErg
1 Minute Airdyne
-1 Minute rest-
* Continue the Pattern until 30 Minutes read on the clock.


PM WORKLOAD
5 Rounds
10 Bench Press @200#
25 Pull-ups
*rest 2-3 minutes between each round
** try and go unbroken as much as possible and try not to slow down in the later rounds.
***INTENSITY IS KEY

9/30/13: MoSquat Monday

STRENGTH
5x5 Front Squat
started with 275 on the first set and built up to 335 on the last set

5x1 High bar back squat
first set at 345 then built up to 385

WORKLOAD
7 Rounds
12 Back squats @95#
10 Shoulder to overhead
*10 GHD Penalty for every time the bar hits the ground.

rest 5 minutes

7 Rounds
12 Alternating lunges (in place) with 95# barbell on back
10 Ring dips

9/29/13: rest day

STRENGTH
20 Minute Power Clean EMOM
Minutes 0-4: 5 Touch and go power cleans @225#
Minutes 5-15: 2 Touch and go PC's @245-265 add weight after a few sets)
Minutes 16-19: 1 Power clean every seconds @ 275#

WORKLOAD
Row 1 minute/rest 1 minute x 5 rounds

9/28/13

STRENGTH
build to a 3 rep max touch and go cluster
results=245#

WORKLOAD
4 Minute AMRAP of:
4 Hand Release burpees
6 Pull-ups