21 - 27 September 2014

Sunday 21 September 2014
[1]  Rest/Recovery

Monday 22 September 2014
[1]  For Time:
Reps of 10-8-6-4-2
- Bar Muscle Ups
- Burpee Box Jumps @ 30"
--Row 250m at start of each round
Time:  13:37
[2]  3x10 (per arm) KB Press @ 16lbs
[3]  2x10 each of GH Raise & GHD Situps

Tuesday 23 September 2014
[1]  10 minute EMOM
- 2 Front Squats, Heavy
Weights:  255-305
[2]  12 minute AMRAP
Row 250
15 Wallballs 20lb
15 KB Swings @ 24kg
Time:
[3]  4 minute AMRAP
- Pistols

Wednesday 24 September 2014
AM:
[1] 6x (400m, 300m, 200m with 10sec rest b/t efforts) at 5k PR pace w/ 4min rest b/t sets
Pace:  Mile Time = 5:30 (6:09-6:12) Mile Time = 6:00 (6:43-6:47)

Times 400m(total): 1:37(4:08), 1:30(3:57), 1:29(3:58), 1:35(4:05), 1:37(4:05), 1:28(3:52).

PM:
[1]  20 Min continuous clock (no rests):
8 Min AMRAP
15 Cal Row
15 Wallballs (UB)
15 Toes to Bar
Score: 3 rounds + 10 Cal
8 Min AMRAP

30 Walking Lunges
10 Burpees
30 Double Unders
Score:  3 rounds + 5 burpees
4 Min AMRAP
Pistols
Score:  65 reps

Thursday 25 September 2014
[1]  Rest

Friday 26 September 2014
[1]  Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps (390 1RM)
*Sets 1-2 – 60% (235)
*Sets 3-4 – 70% (275)
*Sets 5-6 – 80% (315)
*Sets 7-8 – 85% (330)
*Sets 9-10 – 90% (350)
[2]  Every minute, on the minute, for 15 minutes:
1st Min:  2 Muscle-Ups
2nd Min:  4 Strict Handstand Push-Ups
3rd Min:  8 Kettlebell Swings (32/24 kg)
Immediately followed by…
Five rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Time:  4:39
[3]  Snatch Grip Pulls w/ Back Extensions 5x10
Weight: 45-65-75-95-105

Saturday 27 September 2014
[1]  Rest / Recovery (unplanned)
[2]  Skateboarding