Wednesday 20150819

OPERATOR FEAT #1:

Sprint (or run as fast as possible) 1 MILE.

*Competitor: Goal = 6 minutes or less. 

OPERATOR FEAT #2: 

"THOUSAND" 

10 Rounds or 30 Minutes, which ever comes first of...

25 pull-ups
25 push-ups
25 sit-ups
25 squats

STRENGTH 

-- COMPETITORS ONLY --

4+ hours after "feats" above

Deadlift 

4-4-4-4-4-4-4-4

*Competitor: As prescribed
*Established: Mile + Thousand
*Recruit: Mile + 4 rounds (no time cap) w/ banded pull-ups

Post mile time to comments. Post "THOUSAND" results to comments. Post weight to comments. 

Tuesday 20150818

Strength 

Zercher Squat, 20 reps total. 

Pick a heavy weight. You can break it up how you want. 20 reps all at once, 4 sets of 5 reps or 1 set of 20 reps. The practice here is more important than anything else. 

Conditioning 

15 min AMARAP 

2 Cleans @ 225/185/135/75
25 double-unders (or 4x single-unders)

Monday 20150817

Strength

Snatch

12 sets of 2 reps @ 50% on the bar w/ 45 sec. rest b/w sets

Clean

12 sets of 2 reps @ 50% on the bar w/ 45 sec. rest b/w sets 

Then... 

3 rounds of... 

25 Air Squats
5 Snatch Pulls @ Heavy Weight
10 Toes to Bar

Next... 

3 x 10 reps shrug @ heavy weight

Last... 

5 minutes in front leaning rest 

Saturday 20150815

STRENGTH  

8 x 3 reps Strict Press @ 45% of 1RM [SPEED FOCUS]*

*Dynamic efforts. Work on being explosive and focus on perfect form in the process. 

Then… 

3 x 50 reps push-ups  
5 x 15 V-ups 

GRIT

5 rounds for time… 

3 Cleans at 85% 
250m Sprint 

*Competitor: As Prescribed  
*Established: Clean @ 75%.  
*Recruit: Sit-ups. Clean light weight.

Friday 20150814

Strength

Squat

12 sets of 2 reps @ 60% on the bar w/ 45 sec. rest b/w sets

Deadlift

12 sets of 2 reps @ 60% on the bar w/ 45 sec. rest b/w sets 

Accessory/Special

10 rounds of...

10 reps, pull-ups
10 reps, box step-ups (total) 
10 reps, lunges (total) 

Core

250 sit-ups