Wednesday 9.7.2016

For time
20 back squats (155/105 lb)
20 back squats (185/135 lb)
20 back squats (225/155 lb)
– no racks. Rest 1 min between
each weight.
For time
20 PP (135/95 lb)
20 PP (155/105 lb)
20 PP (185/135 lb)
– no racks, rest 1 min between
For time
20 HPC (155/105 lb)
20 HPC (185/135 lb)
20 HPC (205/155 lb), rest 1 min…
For time
20 strict CTB pull-ups
20 strict pull-ups
20 kipping pull-ups, rest 1 min…

Friday, 9.2.2016

5×2 halting squat clean (pause 2
sec at the knee)
Work up to a heavy PJ + SJ,
preferably from the blocks

Muscle-ups – if best set of
unbroken MU is:
>20: do 2 sets of 15+ unbroken
15-20: do 3×10 unbroken
10-14: 4×8 unbroken
<10: 5×5 unbroken

Conditioning
Rowing Helton
3 RFT
30 db squat clean (50/35 lb)
30 burpees
Row 800m

Monday, 8.29.2016

With a running clock:
0-5: work up to a heavy Front Sq
5-10: muscle snatch
10-15: OHS
15-20: snatch balance
20-25: sq snatch
25-30: front squat

Conditioning
For time
15 OHS (135/95 lb)
15 CTB pull-ups
15 sq snatches
15 CTB pull-ups
15 front squats
15 CTB pull-ups
15 sq clean
15 CTB pull-ups

Changing lives with quality functional fitness