Jun. 19th

Week 1 / Day 2

A1. Press @11x1, 4-6 reps x 4 sets, rest 2mins
135(6), 135(6), 135(6), 140(4)
A2. Wtd. Pronated Chin-ups @30x0, 3-5 reps x 4 sets, rest 2mins
45(5), 55(5), 65(5), 70(3)
B1. Seated DB OH Press @30x0, 8-12 reps x 3 sets, rest 2mins
30(12), 40(12), 50(12)
B2. AMRAP Supinated Chin-ups @20x0 x 3 sets, rest 2mins
15 reps, 13 reps, 10 reps

May. 17th- Double

AM

A. Power Clean Cluster, 1.1.1 x 4 sets, rest 3mins
245, 255, 265, 270
B1. CG DL Cluster, 1.1.1.1.1 x 3 sets, rest 2m30s
335, 345, 365
B2. HSPU (no kip), AMRAP x 3 sets, rest 2m30s
9 reps, 9 reps, 8 reps
C1. GH Raises @20x0,  8-12 reps x 3 sets, rest 1m30s
12 reps x 3 sets
C2. DB OH Shoulder Press @30x0, 8-12 reps x 3 sets, rest 1m30s
60(10), 60(8), 57.5(9)

rest 5 hrs+

PM

Prowler Push- 5 sets x 15sec ALL OUT EFFORT, rest 3mins (light load / high turnover)
70, 70, 75, 75, 80
+
Airdyne- 5 sets x 15 sec ALL OUT EFFORT, rest 2m30s
Completed Sprint speeds were around 35mph plus
+
Row, 15mins @50% effort
Avg 500m= 2m11.9

May 9th- Double

AM

A. Power Clean Cluster, 1.1.1 x 4 sets, rest 3-4min
225, 235, 245, 255
B1. Clean Grip DL Cluster, 1.1.1.1.1 x 3 sets, rest 2m30s
335, 345, 355
B2. HSPU, AMRAP (no kip) x 3 sets, rest 2m30s
10 reps, 9 reps, 8 reps
C1. GH Raises @20x0, 8-12 reps x 3 sets, rest 1m30s
12 reps, 12 reps, 11 reps
C2. Seated DB OH Press @30x0, 8-12 reps x 3 sets, rest 1m30s
40(12), 50(12), 60(9)

Rest 6hrs+

PM

5 x 15sec Prowler Sprints ALL OUT, rest 3mins b/t sets- light load / high turnover
50, 60, 70, 70, 70
+
5 x 15sec Airdyne ALL OUT, rest 2m30s b/t sets
Completed
+
15min Row @50% effort
avg 500m= 2m12.8    Distance= 3404m