Tuesday September 30th, 2014

a1) 3x 2 behind the neck push press + 2 overhead squats
a2) 3x2 snatch pull
*no rest between exercises*
(set every 3:00)
b) 2 touch and go snatches every minute x 10:00
 (keep weights between 50% and 80% of 1RM)
c) 21-15-9
     burpee dumbbell ground to overhead 45# (each hand)
     toes to rings

Saturday September 27th, 2014

a1) 3x3 jerk balance (medium)
a2) 3x1 clean deadlift + lo-hang pause clean pull (HEAVY)
  b) 3 rounds
        400m run
             21 hang power cleans 95#
             12 chest to bar pull ups
  c) 5 rounds
        60' sled pull (hand over hand)
      120' kb carry (70# + 53#)
     200m row

Friday September 26th, 2014

swim 800m

Thursday September 25, 2014

a) 3x10 back squat (HEAVY) (rest as needed)
b) 3 rounds (rest 5:00 between rounds)
     50 wall balls 20/14
     10 power snatch 135/95
     40 double unders (unbroken)
     10 power clean 135/95
     30 pull ups
     10 shoulder to overhead 135/95
c) muscle up work

Wednesday September 24, 2014

a) 3 rounds
     15 kb swings 70#
     1k run
   (rest 2:00)
--5:00 break--
b) 3 rounds
     15 front squats @ 50% (from floor)
     1k row
   (rest 2:00)
--5:00 break--
c) 3 rounds
     15 bench press @ 55%
     500m row
   (rest 2:00)
d) 100 push ups for time
    --every time you break, perform 1 muscle up

Tuesday September 23rd, 2014

a1) 3x1 pressing snatch balance (light-medium)
a2) 3x2 snatch deadlift w/ 3" deficit (HEAVY)
  (no rest between exercises. set every 3:00)
  b) 1 snatch every :10 x 20 reps @ 65%
  c) 3 rounds
        21 deadlifts 180#
        21 ghd sit ups
         3  legless rope climbs
  d) 5:00 max calories on AD

Friday September 19th, 2014

750m swim total:
a)100m every 2:30 x 5 sets
b)  50m every 1:00 x 5 sets

Thursday Sept 18th, 2014

a1) 3x3 squat jerk work (stay light-medium)
   (focus on positioning)
a2) 3x3 (each leg) front rack reverse lunge (same weight as squat jerks)
(no rest between exercises---go every 3:00)

b) for time: 
     15 overhead squats 185#
     25c airdyne 
     30 wall balls 25#
     50c airdyne
     45 hang squat cleans 95#
     75c airdyne

c1) 3x5 weighted push up (light-medium)
c2) 3x5 muscle ups
 (no rest between exercises---go every 3:00)

Wednesday September 17th, 2014

a) 5x2 double pause back squat (3 seconds at the bottom, 10 seconds at the top)
b) 3 rounds
     200m run
     25 push ups
(rest 5:00)
c) 3 rounds
     400m run
     25 ghd sit ups
(rest 5:00)
d) 3 rounds
     180' shuttle (45' increments)
       45' unbroken handstand walk

Tuesday September 16th, 2014

EMOTM x 60:00
 odd) row @ moderate pace 
even) 6 burpee db snatch 65/45

Wednesday September 10, 2014

morning session: 

emotm x 20:00 

 odd)  row 

even) 10 bar facing burpees 

afternoon session: 

a) 3x1 snatch balance 

    3x1 snatch deadlift 

   (go every 3:00) 

b) 1 snatch every :15 x 15 sets @ 75%

c) 3 rounds 

     400m run

     10 shoulder to overhead 165# 

     10 db squat cleans 50# 

Tuesday September 9th, 2014

morning session: 
emotm x 20:00 
 odd)  20 calorie airdyne
even)  5  dumbbell burpee squat clean thrusters 30/20

afternoon session: 
a) 6x3 front squat (rest as needed) 
b) 2 rounds: 
      40 double unders (unbroken)
       5  muscle ups
      30 box jumps 24"
       5  muscle ups
      40 double unders (unbroken)
       5  muscle ups