20141004

Strength:
BS 8x1 @ 85%
1 min rest

Supplement:
 DL - 6x1

Met-Con:
2 min AMRAP
PS @ 90% - rest 2 min
2 min AMRAP
Power Snatch Balance at same weight - rest 2 min
2 min AMRAP
OHS at same weight

Congrats and thank you Integral Strength for this 6 week course in Power!

20141003

Supplement:
MU - 3 x AMRAP kipping

Skill:
Handstand Walks - 3 attempts

Met-Con:
8 Rd AFAP
30 sec row sprints on max damper
2 min rest

20141002

Rest Day

20141001

Strength:
C&J Heavy single; then 90% cluster

Supplement:
Snatch Pulls - 4 x 1 @ 115%
Power Snatch Balance + OHS - 1+1x4 sets

20140930

Strength:
BP - 5x1

Supplement:
Weighted Pull UPs 8x1 @ 85%
1 min rest

Met-Con:
5 Rd AFAP
3 Jumping Back squats @ 45%
6 HSPU
9 Burpee Pullups
Rest 1 min

20140929

Strength:
Snatch - Heavy Dingle; then 90% cluster

Supplement:
Clean  Pulls - 4 x1 @ 115%
Pause FS + Jerk - 1 + 1x 4 sets

20140928

Rest Day

20140927

Strength:
BS - 5x1

Supplement:
Good Morning - 6x1

Met-Con:
2 min AMRAP
PC @ 90% - rest 2 min
2 min AMRAP
Push Jerk @ same weight - rest 2 min
2 min AMRAP
Front Squats @ same weigth

20140926

Supplement:
MU - 3 x AMRAP strict

Skill:
HSPU - 3 x AMRAP rings

Met-Con:
8 Rd AFAP
30 sec hill spirnts
slow walk back to start for recovery

20140925

Rest Day

20140924

Strength:
C&J - heavy single; then 85% cluster

Supplement:
OHS - 8x1 @ 85%; 1 min rest
Drop Snatch Balance - 4 x1

20140923

Strength:
BP - 8x1 @ 85%
1 min rest

Supplement:
Weighted Pull Ups - 5x1

Met-Con:
9 min AMRAP
1 rope climg
4 - 15ft wall balls (20/14#)
16 Clapping Push Ups

20140922

Strength:
Snatch - heavy single; then 85% cluster

Supplement:
FS - 8x1 @ 85%
1 min rest
Jerk - 4x1

20140921

Rest Day

20140920

Strength:
BS - 8x2 @ 80%
1 min rest

Supplement:
SLDL - 5x2

Met-Con:
3 RFT
3 PS @ 85%
6 HSPU
9 TTB
100m row sprint

20140919

Supplement:
MU - 3 x AMRAP kipping

Skill:
HSPU - 3 x AMRAP elevated strict

Met-Con:
6 Rd AFAP
3 tire flips
6 tire jumps
50m sprint

20140918

Rest Day

20140917

Strength:
C&J - heavy single; then 80% cluster

Supplement:
Snatch Pulls - 4x2 @ 110%
Power Snatch Balance + OHS - 2+2x3 sets

20140916

Strength:
BP 4x3

Supplement:
Weighted Pull UPs - 8x2 @ 80%
1 min rest

Met-Con:
5 Rd AFAP
3 KB C&J each arm (2/1.5pd)
9 CTB Pull-ups
27 Double unders
Rest 1 min

20140915

Strength:
Snatch - heavy single; then 80% cluster

Supplement:
Clean Pulls - 4x2 @ 110%
Pause FS + Jerk - 2+1 x 3 sets

2010914

Rest Day

20140913

Strength:
BS - 4 x3

Supplement:
DL - 5x2

Met-Con:
5-4-3-2-1 reps for time
PC&J @ 85%
No leg rope climbs

20140912

Supplement:
MU - 3 x AMRAP strict

Skill:
HSPU - 3 x AMRAP rings

Met-Con:
8 Rd AFAP
150m Row Sprint and 50m Shuttle Sprint
2 min rest

20140911

Rest Day

20140910

Strength:
C&J - Heavy single then 80% cluster

Supplement:
OHS - 8x2 @ 80%; rest 1 min
Drop Snatch Balance - 4x2

2010909

Strength:
BP - 8x2 @ 80%
1 min rest

Supplement:
Weighted Pull-Ups 4x3

Met-Con:
5 Rd AFAP
3 Jumping Back Squats @ 40%
3 Burpee Box Jumps (30/24")
12 Dynamic Pushups
1 min rest

20140908

Strength:
Snatch - heavy single then 80% cluster

Supplement:
FS - 8x2 @ 80% 1 min rest
PJ - 4x2

20140907

Rest Day

20140906

Strength:
BS - 8x3 @ 75%
1 min rest

Supplement:
Good Morning - 4x3

Met-Con:
5 Rd AFAP
3 PS @ 80%
6 Box Jumps (30/24")
9 Ring Dips
12 V-UPs

20140905

Supplement:
MU - 3 x AMRAP kipping

Skill:
Handstand Walks - 3 attempts

Met-Con:
8 Rd AFAP
25m prowler sled push
25 m shuttle sprint (down adn back)
full recover - go as heavy as possible

20140904

Rest Day

20140903

Strength:
C&J - heavy single; then 75% cluster

Supplement:
Snatch Pulls @ 105% - 4x3
Power Snatch Balance + OHS 3+3x3

20140902

Strength:
BP 3x5

Supplement:
Weighted Pull-Ups 8x3 @ 75%
1 min rest

Met-Con:
21-15-9
Hang PC with 45/25# DB
HSPU
Pull Ups

20140901

Strength:
Snatch - heavy single; then 75% cluster

Supplement:
Clean Pulls - 4x3 @ 105%
Pause FS + Jerk 3 + 1x3 sets

20140831

Rest Day

20140830

Strength:
BS - 3x5

Supplement:
SLDL - 4x3

Met-Con:
7 min AMRAP
3 PC @ 80%
3 MU
3 max height wall balls (20/14#)

20140829

Supplement:
MU 3 x AMRAP strict

Skill:
HSPU - 3x AMRAP elevated strict

Met-Con:
10 Rd: 3 double leg bounds, then 40m sprint; slow walk rest back to start

20140828

Rest Day

20140827

Strength:
C&J - heavy single; then 70% cluster

Supplement:
OHS - 8x3 min 75%
DSB - 4x3

20140826

Strength:
BP - 8x3 @75%, 1 min rest

Supplement:
Weighed Pull-Ups - 3x5

Met-Con:
5 Rd AFAP
3 jumping back squats @ 35%
3 KB snatch each arm (2/1.5pd)
9 Clapping Push-ups
12 K2E
1 min rest

20140825

The next 6 weeks are dedicated to Oly Lifts and Power (courtesy of Integral Strength)

Strength:
Snatch - heavy single; then 70% cluseter (5 singles w/30-45 sec rest)

Supplement:
FS - 8x3 @ 75%, 1 min rest
PP - 4x3

20140824

Rest Day

20140823

Skill:
Muscle Ups 3 x AMRAP
or 10 min of technique work

Speed:
5 AFAP: 1 power clean & jerk (start at 80% and work up) and 5 max broad jumps
1 min rest between rounds

Congrats - you have completed 6 weeks of Body Composition! Get ready for strength!

20140822

Strength:
Back Squat: 5, 3, 1, 1, 1
Dead Lift: 3, 3, 1, 1, 1

Met-Con:
Deaht by TTB/KBS (1.5/1 pd)
on min 1 perform 1 TTB & 1KBS;
on min 2 perform 2 TTB & 2 KBS
etc. until unable to complete both movements
Then alternate movments each minute until unable to complete

20140821

Rest Day

20140820

Skill:
Ring Pull-Ups 3 x 10
1 min rest between rounds

Met-Con:
For total time:
100 Double Unders - 60 sec rest
75 Double Unders - 45 sec rest
50 Double Unders - 30 sec rest
25 Double Unders

20140819

Strength:
Jerk 3, 3, 1, 1, 1
Bent-over bar rows 4x6

Met-Con:
For Time:
100m row, 10 HSPU, 20 Wall Balls (20/14#),
200m run, 20 Wall Balls, 10 HSPU, 100m row

20140818

Strength:
Snatch 6x1
Front squat 4x2

Skill:
TTB 3 x15