Friday July 11th, 2014

BRID warm up

EMOTM snatch (efficiency work)
1 rep @ 75% every :30 x 20 sets

7x1 deadlift
(heavy)
(rest as needed)

Gymnastics
5 rounds (for quality)
3 skin the cats
6 parallette handstand push ups (ab mat)
9 hollow rocks (move slow and controlled)

Wednesday July 9th, 2014

BRID warm up

5x2 clean
(drop and reset)
(heavy)
(rest as needed)

7x1 back squat
(heavy)
(rest as needed)

INTERVAL WORK
3 rounds (rest 4:00)
30 calorie airdyne
25 wall balls 20/14#
20m front rack walking lunge 135/95#

push ups
7 reps every :20 x 20 sets 

Tuesday July 8th, 2014

BRID warm up

8x2 split jerk
(off blocks if possible)
(medium-heavy)
(focus a lot of positioning)
(rest as needed)

10 rounds
1:00 of rowing (score=meters)
rest :15
:30 shoulder 2 overhead 95/65#
rest :15

3 rounds (for QUALITY)
15 toes2bar
15 strict ring dips
15m handstand walk

Monday July 7th, 2014

BRID warm up

5x2 snatch
(drop and reset)
(heavy)
(rest as needed)

5x5 overhead squat
(medium)
(focus on position and depth)
(rest as needed)

gymnastics (muscle ups)
3 every :45 x 5 sets
2 every :30 x 5 sets
1 every :30 x 5 sets
(scale numbers as needed)
(focus on movement efficiency and technique)

l-sit holds
:10 on + :20 off x 8 sets

Saturday July 5th, 2014

BRID warm up

EMOTM clean and jerk (efficiency work)
185/125# x 3 reps x 6 sets

5x2 front squat
(heavy)
(rest as needed)

2 rounds
1000m row
40 alternating db snatch 70/50#
40 GHD sit ups

Friday July 4th, 2014

BRID warm up

EMOTM snatch
2 tNg full snatch @ 70% of 1RM

6x2 deadlift
(touch N go)
(heavy)
(rest as needed)

Gymnastics:
Accumulate (not for time):
40 strict toes 2 bar
20 freestanding hspu
20 muscle ups

Wednesday July 2nd, 2014

BRID warm up

5x1 clean
(85-95%)
(rest as needed)

5x2 back squat
(heavy)
(rest as needed)

3 rounds (rest 4:00 between rounds)
25 burpees
20 overhead squats 155/105#
150m row

push ups
6 reps every :20 x 20 sets