11213 – 111713

Tuesday:
am: 
Long and Light

pm:
A1. Deadlift TnG Reps  – 5-4-3-2-1-1-1 *singles NOT above 90%; NO REST
A2. :30 on AD @90% ; rest 2:30
B. 
400m Run
30 cal Row
20 AD
10 Deadlifts (275/183)
rest 5 min x 4
C. EMOM x 14
Odd: Split Jerk x 2-3 reps – ascending in weight (speed and technique is the focus here)
Even: DB SA Row 8-10 reps each side

Wed: 
Weightlifting – work technique here, % based; SPEED
+
Added Mobility phase – 45 min

Thursday:
am:
:30 on HARD
:30 on EASY 
x 14 on Rower
+
Light TGU Work 

pm:
A1. Snatch Grip Deadlift – 5RM TnG Reps – 10 min cap to obtain
A2. DB Strict Press * each set of Heavy Deads, perform 4-5 Strict DB Press; heavy as possible
B. EMOM x 10 min x 4 Muscle ups 
C.  5 rds
5 Hang SqT Snatch (135/93) *shooting for unbroken each time
10 Unbroken Wall Balls (30/20) 
500m Row *this row should be sustainable each time


Friday:
am: 
Max out Snatch + Clean & Jerk 
+
% work ; coach directed 

pm: 
A. Front Squat – Heavy Double
B. Push Press – build to heavy single
C. 90% of B for 1x AMRAP
D. 80% of B for 1x AMRAP
E. Southie Comp WOD
40 Power Clean (115/83)
30 Bar lateral burpees
20 Thrusters
10 Snatch’s
 
Saturday:
Aerobic Work of Choice
+
McCauley Seminar for those attending
(workout at lunch break)
+
TGU and Scap Work 

Sunday:
OFF

1 thought on “11213 – 111713”

  1. Immigration services are those services which is very essential for everyone. Before Immigration, one has to think about the laws of the respective country. Not only this, it includes various things like; cost of living, process of settlement, job opportunities etc. Immigration Overseas helps you in all these spectrums.

Leave a Comment

Your email address will not be published. Required fields are marked *