10/29/2016

Build to tough OHS from the ground 5@35, 3@55, 3@65, 2@70, 1@75, 1@80#
3 x 15m DB Bear Crawl (30#)
18 sets Assault Bike
:20 hard
:40 easy
3 x
10 Squat Snatches (55#) last round finally felt decent
7 L-Pull ups (banded)
Time: 9:16

10/28/2016

4 x 4 Strict Press 21x1 Rest 2:00 75, 75, 80, 85#
EMOM 16:00
1 - 10 Toes to Bar
2 - 12 Wall Balls
3 - 250m Row
4 - Rest
I thought this was going to be an easy day, don't know why I even let myself think this. The row was rough.
5:00
83 Double Unders (still suck but determined)

10/27/2016

3 x
TGU (25#)
10 GH Raises
Power Cleans 5RM 65, 75, 85, 95# got 3

3 x 4 Front Squats 22x1 Rest 2:30 95#
3 x 4 Strict Chest to Bar (mostly strict pull ups)
00:00 - 3:00 25 cals AB
3:00 - 6:00 20 Clean and Jerks 75#
6:00 - 9:00 60 KBS (35#)
9:00 - 9:45 Plank Hold

10/25/2016

Rest Day
20 sets on Assault Bike
:15 sprint/:45 easy

10/26/2016

3 x 8 Powell Raises :60 rest each arm
3 x 5 Trap 3 :60 rest each arm
A1. 3 x 5 Lean away Pull ups :60 rest
A2. 3 x 5 Good Morning 2:00 rest (65#)
EMOM 10:00
Odd - 10 Pull ups
Even - 6 DB Squat Clean and Jerk (25#)
EMOM 12:00
Odd - :30 Double Unders
Even - 6 KBS/4 Box Jumps
400m Sled Pull (50#)

10/24/2016

Hang Power Snatch - build to a max in on more than 10:00 5 @35, 3@55, 2@60, 2@65, 70, 75#
5:00 - 3 touch and go Hang Power Snatch begin a set every :30 (55#)
3 x 4 Back Squat 31x1 tempo rest 2:00 95, 105, 115, 125
Then
8:00 @ 85%
200m Run, 7 OHS (55#), 7 Bar facing Burpees
Rounds - 3 + 200m Run
Rest 4:00
8:00 @ 85%
40 Double Unders, 4 Stone over the Shoulder
Rounds - 3

10/22/2016

4 x 5 Strict Press (75#) 21 x 2 2:00 Rest
EMOM 10:00
Even - 3 Deadhang to inverted
Odd - 10 Ring Push ups
4 x
8 Front Squats (75#)
6 Burpees over the bar
4 HSPU
40 Double Unders (best they have been in a while)
Rest 2:00
Times: 3:26, 3:19, 3:17, 3:22