Wed 30JUL14

AM
Row 300m
1 TGU/arm @ 53#
Run 100m
30 sec ring FLR
rest walk 1 min
x 10

PM
A. Hang snatch – build to a heavy single
B. Emom 10 min – Hang snatch x 1 (85% of A)
C. Mid hang snatch high pull; 3,2,1,1; rest 2 min (3@85%, 2s@90%, 1s@95%)
+
for time:
50 double KB thruster (1.5pd/h)
– every break, 10 CTB chin ups unbroken

SCORE
A. 225
B. 190
C. 190, 200, 215, 215
+
4:45, Broke at 25 & 37 rep marks

GYMNASTICS
Flexibility
Box Shoulder Stretch 4×0:20

Static Shaping
3×0:30 On/0:30 Off Arch Hold on Stomach

Skills and Drills
3×6 Arch to Hollow Swing on Bar, Pause between each Rep

Conditioning
For 4:00, 0:20 Arch Rocks, 0:20 Rest

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Tue 29JUL14

AM
Row 8k @ easy aerobic

SCORE
36:05 total time
2:15 avg/500m

PM
A. Power clean – build to a heavy single
B. for time:
Power Clean
5-4-3-2-1 (80% of A)
rest 45 sec b/t each set
C. Clean pull (from blocks, bar just below knee); 2,2,2,2; rest 2 min (build from 95% of clean RM)
+
for time:
35 burpee MU

SCORE
A. 305
B. 245#, 4:27
C. 315, 325, 335, 345
+
7:48

GYMNASTICS
Flexibility
1) 3×0:30 Each Leg Couch Stretch, work towards a flat back against the wall.

Static Shaping
3×0:30 On/0:30 Off Hollow Hold on Hands and Feet

Conditioning
3×30′ Seal Walks

Mon 28JUL14

AM
AD 2 min @90%
AD slow spin 2 min
x 8

PM
A. BS@20X1; 1,1,1,1; rest 2-3 min (only last single tough)
B1. DB paused chest press @12X1; 3-5 x 5; rest 30 sec
B2. Seated sled drag x 30m; rest 2 min (As heavy as possible)
+
5 sets – constant variance, all sets different order:
[400m row, 10 HSPU (-6”), 8 PS (155#), 200m run, 8 axel bar front rack step up (135#)]
rest 5 min b/t sets

SCORE
A. 275, 335, 365, 415
B1. 65, 65, 65, 65, 65
B2. 135, 160, 180, 180, 180
+
[MODS: HSPU (-3″), PS (135#), Axel Bar (30mm) to 20″]
1. 5:12
2. 5:04
3. 5:10
4. 5:13
5. 4:43

Thur 24JUL14

AM
Row 300m @90% Aer
Rest walk 60 sec
x 5

rest 3 min

Run 200m
5 burpee
30 sec ring FLR
rest walk 60 sec
x 6

rest 3 min

Row 300m @90% Aer
Rest walk 60 sec
x 5

GYMNASTICS
Static Shaping
3×0:30 Box Shoulder Stretch

Active Shaping
3×10 PVC Shoulder Raises

Skills and Drills
3×30′ Pike to Hollow Inch Worms