Gym medium

January 18, 2019 Friday

OT2M 5/4/3 back squat

*Try to beat weight @ set of 5, and or 4, and or 3 from last week if possible;

twice through

twice through

OT75s x 1

twice through


January 17, 2019 Thursday

200m run buy-in, 200m run cash-out


January 16, 2019 Wednesday

*EASY continuous box or 45# plate step ups for remaining time after each movement

OT2M 5/4/3 Front Squat

*Try to beat weight @ set of 5, and or 4, and or 3 from last week if possible;


January 15, 2019 Tuesday


January 14, 2019 Monday

5/4/3 Push Jerks

5/4/3

1-3 Strict Pull Ups (weighted if good quality), with 3-5s negative lowering for last rep;

1-3 Strict Pull Ups (weighted if good quality), with 3-5s negative lowering for last rep;

Max (-1) (kipping) Pull Ups or Ring Rows Rest 30s-1min by feel *Alternate order every round., e.g., round 1 start with burpees; round 2 start with Max (-1) Pull Ups; round 3 start with burpees; etc.


January 11, 2019 Friday

5/4/3 Back Squats

(same as Monday) Start with a moderate set of 5, and then, either: (a) stay at that weight for another set of 5; (b) drop down to 4, but stay at that weight; (c) increase weight incrementally for another set of 5; or (d) increase weight for a set of 4; (e) and so on; ending with at least one (or more) sets at 4, and at least one set (or more) of 3. Always go *by feel* for the day; Maintain movement quality as best as possible throughout. Do not push until failure/no max attempts – drop sets and or weights if needed.

*only “move on” if speed can be maintained, e.g., if 3+3+3 is challenging, stay there x 12


January 10, 2019 Thursday

Power Snatch 1.1.1.1.1 x 3-5 sets; rest 10-20s between reps, resting as needed between sets

Power Snatch 1.1.1.1.1 x 3-5 sets; rest 10-20s between reps, resting as needed between sets

Workout begins with 50 DU/75 SU; then after the set of 15-12-9-6-3, ends with a 50 DU/75 SU cash out.


January 09, 2019 Wednesday

5/4/3 Front Squat

(Same with Monday) Start with a moderate set of 5, and then, either: (a) stay at that weight for another set of 5; (b) drop down to 4, but stay at that weight; (c) increase weight incrementally for another set of 5; or (d) increase weight for a set of 4; (e) and so on; ending with at least one (or more) sets at 4, and at least one set (or more) of 3. Always go *by feel* for the day; Maintain movement quality as best as possible throughout. Do not push until failure/no max attempts

2k row or 100/70 cal AB TT development

500m row or 20-25/12-17 cal AB* Challenge #1: Identical split times for all 3-4 sets Challenge #2: Stay near or slightly faster than 2k row TT or 100/70 cal AB TT pace from 12/12/18; or Note paces from 1/4 workout if possible and stay near or slightly below that.


January 08, 2019 Tuesday

Not for time

A1. 8-10/side DB Rear Foot Elevated Split Squats: A2. 8-10 Push Ups @21x1; (weight these only if quality+tempo can be maintained) A3. 30-45s FLR on DBs or on Rings. x 3-5

OTM x 4

1: 6-8 No Push Up Twister Burpees 2: 6-8 DB Power Clean (mod-tough) 3: 6-8 Burpee over DB 4: Max Double Unders/Single Unders in 20-30s - consistent


January 07, 2019 Monday

5/4/3 Strict Press

Start with a moderate set of 5, and then, either: (a) stay at that weight for another set of 5; (b) drop down to 4, but stay at that weight; (c) increase weight incrementally for another set of 5; or (d) increase weight for a set of 4; (e) and so on; ending with at least one (or more) sets at 4, and at least one set (or more) of 3. Always go *by feel* for the day; Maintain movement quality as best as possible throughout. Do not push until failure/no max attempts – drop sets and or weights if needed.

3-5 Strict Supinated Pull Ups

with 5s negative lowering for last rep; Challenge #1: Strict supinated *chest to bar* pull ups;' Challenge #2: Weighted supinated pull ups; Challenge #3: Both #1 and #2;

Max (-1) Pull Ups; rest 30s-1min between each round by feel