[Saturday] Double Air Force

AM
[A] Warm-up

[B[ Double Air Force
40 Thrusters (#95)
40 SDHP (#95)
40 Push Jerks (#95)
40 OHS (#95)
40 Front Squat (#40)

* Every minute complete 4 burpees. Start with 4 burpees.

19:58

[Friday] 1.20.17 PM Power Cleans + 13 Min AMRAP

PM
[A] Warm-up

[B] E2 min for 12 minutes:
Power cleans from below knee x2

Build to heavy set
115, 115, 135, 155, 185, 185

[C] Using weight from heavy set, clean high pull 3x3
185, 205, 205

[D] 13 min AMRAP
35 DU
9 Power cleans (#115)
35 DU
9 Power cleans (#135)
35 DU
9 Power cleans (#155)
35 DU
9 Power cleans (#185)
35 DU
Max power cleans (#205)

36

All power cleans went singles

[Thursday] 1.19.17 AM Mobilization + EMOM

AM
[A] Warm-up

[B] Take 15 minutes for mobilization:

[C] 3 Rounds of:
1 min max wall balls (#20)
1 min rest
1 min max SDHP (#75)
1 min rest
1 min max box jumps (24")
1 min rest
1 min max push press (#75)
1 min rest
1 min max calorie row
1 min rest

* Goal is consistency- but push limits

154/152/151

WB 30 each round, SDHP 28-32 each round, box jumps 23-28, PP, 35-40, cal row 21-26

[D] Accessory work

Rotator cuff work: Lateral each arm on cables 3x8 (#10) with isometric hold

Lat Activation: Back flyes  (#10 DB) 3x8 with isometric hold

[Wednesday] 1.18.17 PM Snatchs + Open 13.1

PM
[A] Warm-up

[B] E2 mins for 10 minutes:
Snatch grip high pulls from below knee x4

Build to moderate set
95, 105, 115, 135, 135

[C] E2 min for 10 minutes:
Snatch grip deadlift x4

Start with final weight of H/P
Build to heavy w/ perfect form
135, 145, 155, 155, 155

[D] Open 13.1
17 minute time cap:
40 burpees, 30 snatches (#75)
30 burpees, 30 snatches (#135)
20 burpees, 30 snatches (#165)
10 burpees, AMRAP snatches (#210)

167

Slow burpees 20/20. Good breather between. 12/10/8 Snatches @ #75. 10/10/10 burpees. Single snatches @ #135. Straight to bar betw reps. 10/10 burpees. 17 Snatches @ #165

[Tuesday] 1.17.17 PM EMOM + 500m Row Time Trial

PM
[A] Warm-up

[B] 20 min EMOM (:40 sec work/ :20 sec rest)
1.) HSPU negatives
2.) Jumping pull-up negatives
3.) Hollow hold
4.) DU practice
5.) Strict T2B

[C] 500m time trail
1:26.0

[D] Accumulate 200 yards of sled push (#205)

[Monday] 1.16.17 PM Accessory Work

PM
[A] Warm-up

[B] 3 Rounds- Not for time
10 Back extension
20 Strict ring dips
20 GHSU

[C] Teams of 2, alternate:
3 Rounds, not timed:
8 Suitcase Deadlifts (#35)Right
50 yard 1-arm farmer carry- Right
8 Suitcase Deadlifts (#35)- Left
50 yard 1-arm farmer carry- Left

Side plank hold- switch sides when partner switches arm after walk
[D] 10 min AMRAP
100 Box steps (#35 KB/arm)
Max DU's

* Score = DU

221

Appalachian Trail Section Hike [8/15/15- 8/23/15]