March 2017

Wednesday

Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 4-6 turkish getups (2-3 per arm) Station 2 – Strict Pull-Ups x 6-12 reps *use eccentric lowering if those were a challenge for you last week, add weight if the eccentric work was easy for you last week. Station 3 – 60

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Tuesday

A. Back Squat Warm up: 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom.   B. Run Level 1/2: 3 x 600m. w / 1 min rest *if your 1 mile run is over 8 min.Level 3: 3 x 800m. w/ 1 min rest *if your 1 mile

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Monday

   Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps *spend 8-10 min on each piece building to a solid heavy single strict press, then a solid heavy triple push press and finally a solid heavy set of 5 push jerk.

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Wednesday

A. Power clean skill work (1.high hang muscle clean, above knee muscle clean, mid shin muscle clean + FS after each. 2. high hang power clean, above knee power clean, mid shin muscle clean + FS after eachB. EMOTM x 2 power clean + 1 front squat adding weight each 1-2 min to a solid

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Tuesday

Three sets of: Turkish Get-Ups x 6 reps (3 each arm) 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Bulgarian Goat Bag Swings x 10 reps https://www.youtube.com/watch?v=5XngyO-eIqAt Plank Hold x 60 seconds

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