11/30/14

SUNDAY

Sunday – rest!

The Lost Art of Self-monitoring 

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11/29/14

SATURDAY

3 Sets x max reps:

·         60s Row for Calories

·         60s Push Press (35/65)

·         60s MB Jump Overs

·         60s Air squats

·         60s Burpees

3 minute rest between sets

*Post results to comments.

10 Rules of the Insanely Strong 

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11/28/14

FRIDAY

A) Death by Burpees (Minute 1 – one burpee, Minute 2 – two burpees, Minute 3 – three burpees….you will continue this pattern until you cannot make the allotted number of burpees in the minute.  Then you will record this number.)

B) 5-10 minute rest (work on mobility during this time)

C) EMOTM for 10 min:

20sec of max Thrusters (65/95lb)

D1) Ring Row: 3 x max reps, no rest

D2) Stationary Dip: 3 x max reps, Rest 2-3 min

*Post results to comments.

Muscle Math 

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11/27/14

THURSDAY

A) Clean & Jerk: 60% x 2, 70% x 2, 80% x 2, 85% x 1, 90% x 1, 95% x 1, max, Rest 1-2 min

B) 4 sets - 4 min AMRAP:

·         4 Front Squat (at 70% of FS 1RM)

·         4 TTB

+ Rest 4 min

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S#!t That Doesn't Matter

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11/26/14

WEDNESDAY

A) Romanian Deadlifts: 4 sets x 4 reps (Use 6RM…last rep shouldn’t be too challenging), Rest 3 min

B) Support Hold (on Dip Station or Rings): 4 sets x 40 sec hold, Rest 1 min

C) For time:

·         100 Air Squats

·         50 Push Ups

·         100 DU (*or sub 3x the singles or a weighted rope)

*Post results to comments.

 The Truth About Soreness

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