Tuesday 5/26/2015

A
2 Rounds For Quality
20 OHS 45/35
20 Pull-UPs
20 Dips
20 Hip Ext
20 Jumping Lunges

B
OHS
5@75%
5@80%
3@85%
3X2@90%
2@95%

C
Clean & Jerk Complex 1-1-1-1-1
1 High Hang Power
1 Hang Squat
1 Push Jerk
1 Power Clean
1 Split Jerk
Build in weight over the 5 sets

D
Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)

Friday 5/22/15

2 Rounds Unbroken For Quality
15 pull up
15 OHS 45/35
15 Dips
15 Wall Ball

A
Muscle up skill work

B
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance + Overhead Squat
Work as heavy as good mechanics allow.

C
Back Squat
70%X5
775%X5
80%X2/3
85%X2
90%X2
95%X1

D
Custom Metcon

Thursday 5/21/2015

Active recovery day
Or:

Warm Up
2 Rounds for quality
10 Wall Balls 20/14
10 Hip ext
10 Butterfly Pull-ups
10 Dips

A
Front Squat
5-5-3-3-2-2-1 Build to a heavy single

B
Jerk Complex 1-1-1-1-1
1 Push Press
2 Push Jerks
3 Split Jerks

C
Clean
5X5 @ 80% Of 1RM

D
5 Rounds for time:
6 Hang Power Clean 205/135
6 Muscle Up
6 Strict Handstand Push-up
6 Deadlift 275/205

Wednesday

Vanquish Warm Up

A
Snatch skills and technique 18 Min limit

B
Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

C
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups

Tuesday 5/19/2015

Vanquish Warm Up

A
Clean & Jerk
Working sets begin at 80%
3-3-2-2-1-1

B
Shoulder Press. 10 Min Limit
80%X5
85%X3
90%X1-3
95%X1-3
75%X Max reps

C
5 Cycles for max Reps.
1:20 Run 100m/Kettle Bell Swings
1:00 Rest
1:20 20 Double Unders/Thruster 135/95
1:00 Rest

Monday 5/18/2015

A
Vanquish Warm Up

B
Snatch Complex 13 min limit
1-1-1-1-1
1 Ground
1 Hi Hang
1 Touch And Go

C
Back Squat 1RM

D
EMOM 8 Alternating Odd/Even
ODD:
12/6 Butterfly C2B
20 Dubs
Even:
4 Power Clean 155/115
4 Strict Ring Dips

Friday 5/15/2014

Vanquish Barbell Warm up

A
Clean & Jerk Complex 1-1-1-1-1 12 Min Limit
1 Clean
1 Jerk
1 Hang Clean

B
Bench Press.
70%X5
75%X5
80%3X3
85%2X3

C
Bent Over Row
5-5-5-3-3-3
As heavy as you can maintain proper form w/out heaving the bar up!

D
5 rounds for quality
Run 200m
15 Pull UPs
15 OHS 95/65
15 Push-Up

Thursday 5/14/2015

Rest day or active recovery day.

A
Warm up and mobility

B
Nutrition preparation.  Ensure you have plenty of good food choices stocked in your kitchen to be prepared for the upcoming weekend.

C
Massage or body work by a professional.  Chiropractor or Rolfing could be good choices for you.  Acupuncture or dry needling for those who benefit from this practice.

D
Spend time with friends and family who give you positive energy.  Relax, have fun and enjoy yourself!

Wednesday 5/13/2015

Vanquish Barbell Warmup. Include Vanquish Box Jumps

A
Snatch complex 20 min limit
1-1-1-1-1
1 Snatch High Pull
1 Power Snatch
1 Snatch Balance
1 OHS

B
Deadlift.  15 Min limit.
75%x5
80%x5
85%x3
70%x10
60%xMax Reps w/perfect form

C
Custom Metcon