G.C. 1/25

Monday 1/25
AM
A.
:30 On :30 Off Row for 20 Min
*Intensity should be consistent for the entire set, aim for 85% effort

B.
5 Min EMOM
7-10 Thrusters 135/95
Rest 2 min
5 Min EMOM
7-10 C2B Pull ups
*Unbroken on as much as possible

PM
A.
Back squat, Every 2 min
10-8-6-4-3-2-1
only a few warm up sets and then get after those squats

B.
EMOM till max
Clean+Hang clean
Start at 50% of your 1RM Clean add 10lbs total each min

Rest atlas 10 Min After B.

C.
2 Rounds for individual times
1K Row
30 Wall Balls
3 Muscle ups (10 Attempts)
rest 5 min in between rounds

D.
20 Min Of cool down+Mobility

Tuesday 1/26

AM Session
A.
Team 4K Row Partner up with somebody and get after it. Have fun but try and stay close to you 2K Row pace

B.
3 sets of
1 Min On 1 Min Off Hollow snaps

 

PM
A.
5 Sets of
2 Push press+ Push jerk
Build to a tough complex

B1.
0-5 Min
As Many Reps as possible
5 Toes to bar
10 Jumping alternating lunges
3 Wall walks

B2.
5-15 Min
For time
30-20-10
Pistols
Hang Dumbell snatch 35-45lbs
*Alternate each rep, Rest until 15:00 On the clock then

B3.
15:00 (For time+Distance)
3 rounds
2 Min Max Distance Row
8 OHS @ 80% Of your Snatch
Rest 2 min, Note individual times and distance. Hoping for times around  2:30, Transition quick

C.
5X5 Each leg
Single Leg KB RDL

Wednesday
Rest day

Thursday
A.
10 sets of 1 min Airdyne+ 1 Muscle up (2 Attempts) 1 Min Off/rest- Same speed the whole set

B.
Snatch EMOM
Start at 50% of your 1RM and add an additional 5-10% each min till you reach failure
Rest EXACTLY 2 min then
>.<
C.
Jackie
1K Row
50 Thrusters
30 Pull ups
*Get after this and see what you can do. Pace out that row to where you know you can do big sets on the thrusters. Pull ups should be as fast as possible..

D.
20 Min Easy aerobic work.
Then lots of mobility if you can

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s