Monday November 15, 2021

Assault Runner

5:00 Easy Warm-up

Then:

4x 1:30 Hard, 0:30 Easy

Rest 2 mins, then:

4x 1:00 Hard, 0:30 Easy

Rest 2 mins, then:

4x 0:30 Hard, 0:30 Easy

Rest 2 mins, then:

4x 0:20 Hard, 0:10 Easy

Then:

5:00 Easy Cool Down

Hard = 900-1000

Easy = 700-800

Monday November 8, 2021

Rowing Intervals

50-40-30-20-10 Calories

Rest 1:00 between efforts

Increase output each round

+

3 Sets of:

8 DB Deadlifts (2x 50#)

30-ft DB Farmer's Carry

8 Toes to Bar

30-ft DB Farmer's Carry

Rest as needed between Sets.

+

3 Sets of:

15 Toes to Bar

Then:

9-6-3 reps of:

Deadlifts

Burpees

Then:

15 Toes to Bar

Rest 3:00 between Sets

Deadlift Weights: Set 1: 185, Set 2: 225, Set 3: 275-lbs

Results:

2:25, 1:47, 1:15, 0:47, 0:19

+

Done

+

2:30, 2:30, 2:53

Saturday November 6, 2021

Clean & Jerk

Every 1 min for 7 mins

2 Clean & Jerks, building

(up to 255-lbs)

Then:

Front Squat

3-3-2-2-1-1, building 

(up to 345-lbs)

Then:

2 Sets of: 

15 Wall Balls (30#)

15 Pull-ups

Rest 1:00 between Sets

(:51, :48)

Rest 3 mins, then:

2 Sets of:

15 Wall Balls (20#)

15 Chest to Bar Pull-ups

Rest 1:00 between Sets

(:51, :49)

Then:

Every 1 min for 5 mins

2 Rope Climbs

Friday November 5, 2021

Snatch Accessory Work

1. Sotts Press 3x3 (95-105-115)

2. Snatch Balance 3x3 (135-155-185)

Then:

Overhead Squat (up to 255)

6x2, Building to a Heavy Double

Then:

Snatch Accessory Work

1. Snatch Lift-off 3x1 (255-265-275)

2. Hang Snatch High Pull 3x2 (135-155-175)

Then:

Every 90-seconds for 9 minutes (6 Sets)

1 Snatch

3 Ring Muscle-ups

1 Snatch

(Building on the Snatch Weight)

(135-145-155-170-185-205)