FRIDAY (24 JUNE 16)

BEAR COMPLEX

7 Rounds x 7 Reps:

1 Rep =

Power Clean, Front Squat, Push Press, Back Squat, Push Press.  These reps are continuous.  You should try to do all 7 reps without setting the bar down.  After each set increase weight as able.

THURSDAY (23 JUNE 16)

RUN: 3 Miles

1st Mile at 75-80% max pace.
2nd Mile at 85-90% max pace.
3rd Mile at 75-80% max pace.


Then 5 x 100m strides*

*Take off at a brisk pace, try to reach your max 800m pace in the first 20-30m.  Once there settle in and try to maintain that pace for the remaining distance, using as little active effort as possible.

Then

15 Min Mobility:

Spend 10-15 minutes real working on your posterior chain; focusing on hips and hamstrings.

WEDNESDAY (22 JUNE 16)

STRENGTH (Snatch).

Work up to 70-80% of your 1RM.

Then 12 round EMOM.

-1 x Squat Snatch + 2 additional OHS.


*Every minute conduct a squat snatch.  Once in the top/fully extended position, conduct 2 more overhead squats.



WOD

"Annie"

50-40-30-20-10
Sit-ups
Double-unders.

TUESDAY (21 JUNE 16)

WOD

Keep a continuous running clock.

STAGE 1
In 5 Min or less:
3 Rounds

12 x Burpees over Bar.
10 x Pull-ups.
8 x DL (185/135).

STAGE 2
In 5 Min or less:
3 Rounds

12 x Burpees over Bar.
10 x Chest to Bar Pull-ups.
8 x Cleans (185/135).

STAGE3
In 5 Min or less:
3 Rounds

12 x Burpees over Bar.
10 x Toes to Bar / Knees to Elbow (touch toes 2 bar, back to extensions, then K2E = 1 rep.  Must do both movements, no break between).
8 x Squat Cleans (185/135).

STAGE 4
In 5 Min or less:
3 Rounds

12 x Burpees over Bar.
10 x Bar Muscle-ups.
8 x Squat Clean & Jerk (185/135).

*If you complete a stage early you can start on the next stage.  If you fail to complete a stage on time (including any extra time from previous rounds) then stop where you are when the time (a multiple of 5 Min) hits, and start over at that stage.  It is likely that if you fail an early stage you will end up doing in over a few times.  Simply strive to either finish it, or match your previous performance.

MONDAY (20 JUNE 16)

STRENGTH
6 x Sets - Every 2 Min on Min:

1 SET =
1 x Hang Clean + 3 x Push Press
1 x Hang Clean + 3 x Push Press
1 x Hang Clean + 3 x Push Press

*Don't Set bar down, HC then 3 x PP, back to HC etc.  Increase weight as able.


WOD

10 Rounds:  Each Round is 2:30.

20 x Push-ups
Run 100m
20 x Sit-ups.

*The remaining time is rest.  After the first 2-3 rounds, try to maintain a constant pace through the remaining rounds.


FRIDAY (17 JUNE 16)

STRENGTH (Pause Front Squat).

Every 2 minutes:
10 sets x 3 reps.

At the bottom of the squat pause for 2-3 seconds.



WOD:

3 Rounds for Time:
12 x Hang Power Clean  (115/75)
12 x Push Press (115/75)
12 x Toes to Bar
36 x Double Unders


THURSDAY (16 JUNE 16)

STRENGTH

Establish 3RM Clean & Jerk.  Set of three does not have to be tough and go, but no more than 15 seconds from the time the bar drops until set up for next rep.
-Take about 3 minutes rest between sets.
-Take no more than 30 minutes from set up to pick-up.



WOD
Ascending Ladder.

20MIN AMRAP:

2 x DB Snatch (45/30)...reps are total, split them between hands.
2 x Pull-ups
2 x Cal Row*

Each round increase the reps by 2:  2nd round (4/4/4), 3rd round (6/6/6), etc.

*If you do not have the ability to have a rower near a pull-up bar (Arvin Gym), substitute the Row for burpees over the Dumbbell...i.e. 2 burpees round 1, each time jumping over the DB.