England Tour

4th
A. emom – PC x 1 build per set + 2 MU – 12mins
built up to 235
B. emom – 18mins
odd – KBS 70 # 8-10
even – push press 115# x 3-5 TnG x 5
C. emom – AD sprint 10sec 95%- 10mins COMPLETE

5th
4 sets
5 PC TnG build per set
5 burpees AFAP
20sec AD sprint
rest 5mins
165,185,195,205
+
3sets
8 thrusters 125#
Row 22sec all out
rest 5mins
+
3sets
5 DL heavy build per set
15 DU
9 burpees AFAP
rest 4mins
305,315,335 clean grip

6th
off

7th
A. emom – Push jerk from blocks x 3 65% of 1rm – 8mins
no blocks 176
B. emom – PS TnG x 3 60% of 1rm – 10mins
105 x 4
115 x 4
125 x 2

+
5 sets 80-90% effort
Row 400m
15 T2B
25 air squats
7 clean and jerks 135#
Run 300m
rest walk 4-5mins
change the order of the movements every set record time for each set
moved down one exercise to start each time
6,05
5.55
5.40
5.20
5.35

8th
Row 500m 1:43/500m pace
rest 3:00min x 12
rest 5-6mins after the 6th row
1.42.9 x4
1.42.8
1.42.9
rest 5
1.42.9
1.42.8
1.43.0
1.42.8
1.43.0
1.42.9

9th- DID AM and PM session together
AM
10rounds
3 unbroken MU
30 unbroken DU
Notes;
3 UNBROKEN NOT POSSIBLE ON THE RINGS. did 2
9.55
+
10mins 70% grinder
Prowler 50m heavy
5 HSPU
1 rope climb 15′
Notes;
4 rounds even

PM
3mins 90% effort
Run 20m out and back
10 air squats
5 rounds

rest 2mins
3mins 90% effort
5 box jumps 24″ sd
5 burpees
5 rounds

rest 2mins
3mins 90% effort
5 CTB chin ups
3 HSPU
5 rounds

rest 2mins
3mins 90% effort
5 thrusters 75#
30 DU
4 rounds

rest 2mins
3mins 90% effort
10 T2B
10 back extensions
4 +10

rest 2mins
3mins 90% effort
10 walking lunges
8 HR pushups
5 rounds

10th
off

11th
A. emom – PC TnG x 2 build per set + 3 MU – 10mins
buit to 225 x 2 and 2 Muscle ups
FAILED ON SECOND MU after 8 mins and dropped to 1
B. emom – 20mins
odd – DL TnG x 3 moderate perfect form 275 clean grip
even – DB push press x 3-4 tough KB’s 53#
C. emom – Row 8 cals 95% effort – 10mins
16-17 secs

12th
4 sets
5 clean and jerk TnG build per set
7 chin ups AFAP
22sec AD sprint
rest 5mins
135,145,155,165
+
4sets
12 KBS 88#
Row 24sec all out
rest 5mins
ONLY HAD 70#
+
3sets
5 TnG PS tough build per set
15 DU
10 burpees AFAP
rest 4mins
115,125,135

13th
off

14th
A. TnG push jerk build to a 10rm 80 kg
B. emom – PC TnG x 3 65% of 1rm – 8-10mins 80kgx 8
+
5 sets 80-90% effort
15 wall balls 16# 10′ target
12 HR pushups
12 CTB chin ups
10 thrusters 95#
Run 300m
rest walk 4-5mins
change the order of the movements every set record time for each set
ONLY HAD 16 POUND BALL.
RESTED 3 MINUTES HERE. MOVED DOWN ONE EXERCISE TO START.
4.30
4.14
3.50
3.45
4.04

15th
Row 500m 1:42.5/500m pace
rest 2:45 x 10
rest 5mins after the 5th row
1.42.3
1.42.6
1.42.3
1.42.4
1.42.5
REST 5 MINS
1.42.3
1.42.4
1.42.5
1.42.3
1.42.5

16th
AM
20mins
2 MU
4 HSPU
8 KBS 2pd
Notes;
12 rounds +2

PM
3mins 90% effort
Row 500m
remainder of time amrap DU
= 46 reps
rest 2mins

3mins 90% effort
20 burpees
remainder of time amrap KBS 1.5pd
= 48 WITH 55# DB
rest 2mins

3mins 90% effort
20 CTB chin ups (strict x 10 ) NO CHIN UP BAR
remainder of time amrap HSPU
=18
rest 2mins

3mins 90% effort
30 GHD situps ( v-sits instead
remainder of time amrap no push up burpee box jumps 20″ box sd
= 36
rest 2mins

3mins 90% effort
bear crawl 100m HIT HEAD ON BARBELL AND CUT HEAD. HAD TO STOP
remainder of time amrap squat cleans 95#
rest 2mins
3mins 90% effort
Row

17th
off

18th
DAY OF TRAVEL BACK TO USA PUSHED TRAINING BACK A DAY.

19TH
A. emom – PC TnG x 2 build per set + 2 MU – 12mins
165,185,190,195,200,205,210,215,220, 225 x 2
230 x 1, 235 x 1
WHEN AT 225 HAD TO PUSH OUT TO 90 SECS AND HIT 1 MU AS I WAS FAILING SECOND ATTEMPT.
B. emom – 12mins
odd – Snatch pull 1. 1. 1 100% of 1rm snatch
= 195
even – push jerk 4 tough
135 x 1
155 x 5
C. emom – 40 DU – 8mins as RXD

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