OFF-season Practice Routine

Disclaimer: Everything that I do is only what I do. The training, the shooting, the nutrition... it's my deal. Read, watch, and make your own decisions. You can try my style or take bits and pieces...or go the opposite direction. Regardless, thanks for checking out what I do and the products that I use. Keep that needle moving in the right direction! Announcement: I have decided to part ways with MR and signed on with EXO MOUNTAIN GEAR. I had an opportunity to try out their pack first to see for myself which is critical. I am really looking forward to saving some serious weight, having better access to gear with genius engineering and design. I'm always looking to evolve and this was really an easy decision. I have a strong relationship with the founder Steve Speck and look forward to the bright future. Monday 02/15/16 1. TnG snatches 2min rest b/t sets 5 at #155 4 at #175 3 at #190 2 at #195 2. Back Squats 5x3 #265,295,315,335,355x2 3. 4min Amrap 30 burpees over the bar Amrap snatches #75 | 50 reps Rest 4 minutes 4 min Amrap 20 burpees over the bar Amrap snatches #135 | 23 reps Rest 4 minutes 4 min Amrap 10 burpees over the bar Amrap snatches #165 | 10 reps 3 misses (didn't jump back on the 2nd pull and that's why I missed). 4. GHD raises banded 3x8 + reverse hypers 3x10 #180 Tuesday 2/16/16 1. Establish a heavy complex: Power clean + Low Hang Squat Clean + Jerk #155,185,205,215,235,246 2. 7 Minute AMRAP ascending couplet of thrusters #100 and chest to bar pull-ups 3,3,6,6,9,9,etc. 147 reps. Wednesday 2/17/2016 1. Barbell Cycling for time: 15 Power Cleans 15 Push Jerks 12 Power Cleans 12 Push Jerks 9 Power Cleans 9 Push Jerks Rx – 175/125 | 6:05 2. Conditioning Alternating OTM x 20: Odd – 5 Deadlifts Even – 15 Box Jumps (24/20) Men start at 225# and and 20# every round. #225,245,265,285,305,325,345,365,385,405 3. Gymnastics Conditioning 50 Strict Handstand Pushups for time – find a consistent pace. 4:11 with a #10 Vest Thursday 2/18/2016 - Rest Day. Did RomWod.com "Geronimo" - basically 44 minutes of yoga. Friday 2/19/2016. 1. Oly 5 Rep Max TnG (touch & go) Full snatchs | #165 2x3 TnG Full Snatch | #185 3x2 TnG Full Snatch | #195,200,205F 2. For time: 3 Rds: 10 C2B PU (chest to bar pull-ups) 10 Front Squats, 165 10 Burpees to 6" Target Directly into… 21-15-9: KBS, #70 Burpees to a 6" Target 8:58 3. 1 set max effort Muscle Ups | 21 Saturday 2/20/2016 1. Max Reps for 2 minutes at each station, :30 seconds rest b/t stations. Then back through 1 minute at each station, :15 seconds rest b/t stations. Sled Push #325 AirDyne Bike Box Jumps 30" Planks KBS #53 Slam Balls #20 Thrusters #95 Mountain Climbers Wall Ball Shots 10' #20 2. Lunch Session Sn. Grip Push Press Behind the neck #195 5x3 and #215 2x2 Sunday 2/21/2016 3 hour hike Shed searching as they say. Nada.