Monday 9/12/2016

Monday 9/12/2016

AM

1) Aerobic Capactity V02 Max wod:

1700-1300-900-500

Alternate Mile PR pace & easy jog every 200m, sprint last 100m

*5:00 rest b/w sets

PM

1) Vaughn Week (some changes)

A. Snatch – 5 sets 1 @ 80% 110

-1 rep every 60 seconds

B. Back Squat (10@135, 8@145, 6@155, 6@165, 3@175, 3@155)

B2. Front squat (5@125, 5@135, 3@145 + 3@135, 5@135)

C. Clean and Jerk – 3 sets 2 @ 60% 110

2) CFV Gym Training

5 rounds on a 5:00 timer:

In 2:00, complete:

300m run

max burpee box jump-overs in remaining time

(17/15/16/16/16=80 burpees)

3) 3 rounds for time:
20 GHD sit ups
10 strict HSPU
9:00?

4) 3 rounds for time:
10 double over hand grip axle hang power clean (125/85)
20 push ups
6:00?

5) 3 rounds not for time:
12 dumbbell bench (30#)
12 hammer curls each arm (24 total) (20#)
12 dumbbell tricep ext (35#)
12 bent over row (25/25/30)
*superset all movements rest between rounds