Saturday, 120614

GET AFTER THOSE SQUATS TODAY!!!!!

A. Back SqT - 1RM with light band, then remove band, go for 1RM

B. Snatch Deficit Pulls 3x3 ; ascending 

C. Weighted C2B Pullups ; 10 x 3; ascending 

D. 5 rds @80%

500m Row 

1/4 mile on Bike

30’ HS Walk / Hold (based on shoulder conditions)

E.  Barbell Row 5x5; ascending 

F. Added core work 

ie: reverse hyper, back ext, plank holds, dead bugs etc 

Monday, 081814

Vagabond Folks after phenomenal performances in this years Assault Bike Challenge 

***
BS
1x5 @60
1x3 @70
1x2@80
1x2@90
1x1@95
1x1@ PR *no higher than 103%
if time left and you have some left, can climb from here
**perform your BS Cycle when is good for you today. If that is the AM / PM session; go off where you excel  

am:
A. Snatch Balance + OHS ; build to max for the day  *15 min time frame 
B. Sqt Clean x 2 + FS x 2 + Jerk x 1
C. Push Jerk 5RM + 2x5@90
D. 10 min AB @70%

pm:
A. 3 rds 
10 Muscle Ups
12 Deadlifts 155/103
9 hang cleans
6 shoulder to overhead 
rest 10 min btwen rds
B. 10 min of Scap Recovery / Work 
C. Light TGU Work