Tues Aug 25, 2015
A. Strict Press
L1 – Work to heavy set of 5
L2 – Work to 3 RM
L3 and L4 – Work to 1 RM
B. Jerks
L1 – Work to heavy set of 3
L2 – Work to 2 RM
L3 and L4 – Work to 1 RM
C. HSPU / OH Test:
L1 – Max Length HS Hold then max reps Box HSPU
L2 – Same as L3/L4 but with 1-2 abmats
L3 and L4 – Max reps Strict unbroken. Rest then max reps Kipping
D. AMRAP 10 min of “Nate”:
2 Muscle-ups
4 HSPU
8 KBS
L1 – 5 Push-ups, 15 sec HS Hold or Box HSPU, 35/26
L2 – 3 Ring Dips, HSPU to abmats, 53/35
L3 and L4 – As written, 70/53
B. Hang Muscle Snatch – 6 RM
OR
Push Press – 3 RM
C. Lateral Raises – 4 sets of 12 reps
Increasing weight up to heaviest 12 reps possible
D. One-Arm DB Press – 3 x 10 per arm, perform as:
Alternating 5 reps right arm, 5 reps left arm
***DB of non-working hand held at shoulder level while other arm works
E. “Annie” (7 min cap)
Reps 50-40-30-20-10:
Double-unders (or same reps of single unders)
Abmat Sit-ups
Mon Aug 24, 2015
A. Back Squat:
L1 – Work to heavy set of 5
L2 – Work to 3 RM
L3 and L4 – Work to 1 RM
B. Split Squat (with loading of choice)
Work to heaviest set of 6 for each leg
C. Hang Squat Clean – Work to 3 RM (without dropping bar)
L1 – Hang Power clean to Front squat is ok
D. Reps 12-9-6 for time:
Hang Squat Clean
Burpee Pull-ups
L1 – 65/35
L2 – 95/65
L3 – 135/95
L4 – 165/110
C. Front Squat – 3 RM
D. RDL – Work to heavy set of 6-8 reps
E. Test Max Distance Farmers walk with heaviest weights possible for you. Then try to get them back as quickly as possible
Sat Aug 22, 2015
A. Run 800m / Row 1000m / Assault 1.5 miles
Rest until 8:00 mark
Run 400m / Row 500m / Assault .7 miles
Rest until 12:00 mark
Run 200m / Row 250m / Assault .4 miles
Rest 14:00 mark
Run 100m / Row 125m / Assault .2 miles
Rest until 20:00 mark then begin part B
B. AMRAP 12 min:
5 Pull-ups
7 Box Jumps
9 KBS
L1 – Jumping/Assisted Pull-ups, Step-ups, 26/18 KB
L2 – Kipping Pull-ups, 24/20’’ BJ, 35/26 KB
L3 – Kipping Pull-ups, 24/20’’ BJ, 53/35 KB
L4 – CTB Pull-ups, 30/24’’ BJ, 70/53 KB
Fri Aug 21, 2015
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. DB Snatch – 8 min to work up to heaviest weight for:
8 reps in 30 seconds (must alternate arms each rep)
D. 2 Rounds For Time (8 min cap):
8 DB Snatch @ approx. 75% of weight achieved in part C
12 Push-ups
16 One-Arm OHS (8 per arm) – Same weight as DB Snatch
12 Push-ups
L1 –Hands-elevated Push-ups
L2 – H.R. Push-ups
L3 – Plyo/Dynamic Push-ups
L4 – Clapping push-ups
C. Incline Barbell Bench x 3 sets:
Complete 5-8 reps heavy, and then immediately drop weight 20-25%
and keep going to failure. Rest 2 min and repeat for 3 sets
D. Push-ups – Choose number to try to hit UNBROKEN for EMOM x 7 min
E. Standing OH Tricep Extensions (one DB with both hands on it)
5 Reps every 30 sec x 5 min
***Choose weight you could do for 15 reps fresh
