Thursday, 060514

Update to Template: Phase 1

A. SqT Snatch + 1 OHS - EMOM x 10 min X 2 reps @70-75%
B. Front Squat - 10RM for the day + 1x10@90%
C. Bench Press - 5RM + 1x5@90
D1. Weighted Pullups - find 3RM 
D2. max L-Sit hold (pbars), superset with the heavy sets on Pullups. Min of 5 sets with these 

2nd: 
A. EMOM x 7
20 Double Unders + 5/3 Muscle Ups
B. AMRAP 10@85% sustainable pace each round
10 C2B pullups *WORK THE butterfly technique here, smooth and efficient; if you have it
10 burpee touch’s 
10 Cal AB
C. Row 
:30 on HARD
:30 on Easy 
x 10-15 min

Friday, 100413

A. #'d Pullups 5 x 3- ascending, rest 2 min between
B. Power Clean 5x3 not TnG, @80-85%
C. 
800m Run
50 unbroken Wall Balls
800m Run
50 C & J (135)

Additional Work: 
Cyclical Work x 20 min + some added Core 

Sat, 092913

A1. #'d Pullups 7x3, rest :45
A2. #'d Ring Dips 7x3, rest 2:30-3 min
B. MAP @80-85%
AMRAP 16
400m Run
40 Cal AD
4 Strict HSPU - Deficit 

rest 5 min

AMRAP 16
Row 400m
40 Cal AD
4 Bar Muscle Ups

+

10-15 min of Gymnastics Weakness 

Friday, 07122013

#freenation

A. Back Squat - 1RM - day 2 attempt 

B. 5 min - HS Walk Practice 

C. Pull-ups 6x3 - across

D. Row - Cyclical

:20 on :20 off x 30 intervals - @80% ***sustainability