Friday September 29, 2017

Row 2000m in sub 7:00

-then-

Mobilize

Thursday September 28, 2017

Row 2000m in sub 7:00

-then-

3x10 barbell z-press
3x5 ring row
-then-
3x10 single-arm DB press (5/arm)
3x10 single-arm DB row (5/arm)

-then-

24-minute running clock:
8-minutes to a heavy strict press single
8-minutes to a heavy push press single
8-minutes to a heavy split jerk single

-then-

3x (1-6) strict pull up ladder

Wednesday September 27, 2017

Row 2000m in sub 7-minutes

-then-

3x5 wall Squat
3x10 air Squat
3x5 goblet Squat
-then-
3x10 KB Z-Press
3x10 Bent Over Row (keep it light)
-then-
3x6 Med Ball Clean
3x6 Seated Box Jump

-then-

12 minutes to work to a heavy Front Squat single
-then-
4x4 Front Squat @ 80% (Rest 3 minutes between sets)

Tuesday September 26, 2017

Row 2000m @ sub-7:00
-then-
3x5 wall squat
3x10 air squat
-then-
3x5 sandbag bear hug squat
3x5 progressive box jump (boxes get higher)
-then-
Every Minute x 20 minutes
1 power clean
1 hang power clean
1 hang clean
start at 95# and work up to 225#
-right into-
Heavy Clean Single in 8 minutes

Tuesday September 19, 2017

2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH lunge
-then-
Front Squat Ladder
10 reps @ 135
  9 reps @ 155
  8 reps @ 185
  7 reps @ 205
  6 reps @ 225
  5 reps @ 245
  4 reps @ 265
  3 reps @ 295
  2 reps @ 315
  1 rep @ 335
-then-
10-minute Row Max Calories 

Monday September 18, 2017

Rest Day

Sunday September 17, 2017

5-minute row (increase pace over the 5 minutes)
-then-
3x10 shoulder dislocates (pvc pass throughs)
-then-
3x10 single-arm DB press (5/arm)
3x10 single-arm DB row (5/arm)
-then-
10 minutes to work to a heavy strict press single
-then-
4x4 strict press @ 80% of heavy single
(rest 3 minutes)
-then-
3x10 barbell bent row
-then-
run 1.5 miles