[Thursday] 09.08.16 PM Death by Power Cleans

PM

[A] Warm-up

10 minutes

[B]Strength: Powerclean + Front squat 5x (1+3)- build to heavy last set

135, 35, 185, 205, 205

[C] 'Death' by Powerclean- (#155)
Min 1- 1 rep
Min 2- 2 reps
Min 3- 3 reps
Etc....until you can't complete all reps in that minute

12+10

[D] Every other minute

Skill Work- Pistol 3/3 on each side with band- 

[E] Back Extension on GHD

5x10 with 2 second pause @ top (#25)

[Wednesday] 09.07.16 Lunch Circuit + PM Shoulders MetCon

Lunch Circuit
[A] Run 1 mile

[B] 5 minute Gorilla Complex
1 min- Gorilla Squat
1 min- Gorilla Push-up
1 min- Gorilla Walk
1 min King Kong (#25 DB)
1 min Gorilla lateral walk

[C] Leg-Hip-Core
1 min: Inchworm
1 min: Reverse lunge
1 min: Back extension
1 min: Forward Lunge
30 second plank
1 min: Lateral side lunge with bicep curl
1 min: DB Row
1 min: Rotational lunge
30/30 Side plank
1 min: Shuffle on box
1 min: Hip ball squeezes
1 min: Warrior 3- Hold 30/30 each side
1 minute plank
3x :30 sec flutterkicks
2x10 (each side) side hip touches while in plank straight into 10 steam boats

PM
[A] Mobility
15 minutes

[B] For Time
Run 5 laps
30 Ring dips
100yd Bear crawl
Run 5 laps
30 HSPU
30 HRPU
Run 5 laps

22:24

[Tuesday] 09.06.16 PM Snatch Work

PM
[A] Warm-up

[B] Strength: 

Snatch deadlift + snatch high pull- 5x (2+2) ;  

(95,95,95,135,135)

Heaving snatch balance (2 sec pause at bottom) + OH squat- 5x (1+2)

(95,95,115,115,135)

[C] 3 RFT:
10 Calorie Row
15 Powersnatches- 135
20 Box jumps -24

12:28

Powersnatch from the ground, dropped each time to reset. Box jumps were medium pace, and row was recovery (damper= 8.5)

[Sunday] 09.05.16 AM DVB Hero WoD + 1RM Strict Press

AM
[A] Foam Roller
10 minutes

[B]Hero WOD: DVB- For time
Run 1 mile w/wallball- 20/(4 laps outside)
Then 8 rounds of:
10 Wallballs-20
8 C2B
Run 800m w/wallball (2 laps outside)
Then 4 rounds of: 
10 Wallball
8 C2B
Run 400m w/wallball (1 lap outside)
Then 2 rounds of:
10 Wallballs
8 C2B

28:38

[C] Find 1RM Stirct Press
95, 115, 135, 145, 155, 165

[Saturday] 09.04.16 AM Body Attack @ Golds Gym South

AM
[A] Body Attack @ Golds Gym South
60 minutes

[Friday] 09.02.16 AM Core/Metcon

AM

[A] Foam Roller

15 minutes

[B] 15 min EMOM
Min 1: 30 sec bar hang
Min 2: 12 Hollow rocks
Min 3: 10/side Russian KB twists -(#53)

[C]For time: 21, 15, 9 of
C2B Pullups
Hang powersnatches -#115
Burpees over bar

21:18

[Thursday] 09.01.16 PM Hot Yoga

PM
[A] Hot Yoga
60 minutes