Friday 7.19.19

Buy in: Partner med ball work. Band shoulder complex. 3 sets of 5 burpees. Mobilize.

Bench Press: 7,5,3,1,1,1,1,1

5 rounds of:

10 calories bike for time. Rest as needed between rounds.

Double check and you’ll notice it doesn’t say 10 calories row for time.

Mike Alley Comment
Thursday 7.18.19

400 meter walk.

KB work is done barefoot except for maybe the lunges if you’re outside.

16 reps: 8/side-Single-arm KB deadlift. Weight comes to rest on the floor, alternate hands, kettlebell is not off to one side when it’s on the floor, but is between the feet.

8/side Single-arm KB swing. Alternate hands.

8/side KB Hang Power Clean to Overhead. Alternate hands.

8/side KB Walking overhead lunge.

3x35 Double Unders.

Barbell Push Press

5x5 Progressive loading.

Complete as many rounds/reps as possible in 5 minutes of:

5 Push Press 65/115

25 Double Unders

Mike Alley Comments
Wednesday 7.17.19

Buy in: 8 reps- Hip Circle Rodeo. Left to Right/Right to Left, Front to Back, Back to Front. Clamshell side plank. Mobilize. Progressively load your bar to prepare for the workout.

Front Squat 8 sets of 3 reps Straight Sets. Shoot for around 85%


Max unbroken strict Handstand Push Ups

Max unbroken Toes to Bar

Mike AlleyComment
Tuesday 7.16.19

Buy in: Burgener warm up with PVC. Mobilize- lord knows you need it.

15 minutes-

Muscle snatch 3 sets of 3 reps progressive loading. Stay light, stay fast, stay crisp.

Squat snatch balance 3 sets of 3 reps progressive loading. Stay light, stay fast, stay crisp.

Complete 3 sets progressive loading of:

3 position snatch complex:

High hang>knee>from the floor (power) straight into

High hang>knee>from the floor (squat) [Pause in the hole for 2-3 seconds on each of these reps]

15 minutes- work on heavy singles.

Then for time

15 minute cap-


9-7-5 reps

Muscle-ups (scale pull-ups and dips 2:1)

Squat Snatches (95/135) (scale can include lighter weight and power snatches)

Mike AlleyComment
Monday 7.15.2019

Buy in: Slow jog 500 meters. 5 reps each movement. Mobilize. Whine. Engage in negative self-talk as feelings of dread intensify.

Monday Cup Check-

for time:

Run 500 meters (to the stop sign at the 4-way and back)

50 Wall Balls

Run 500 meters

50 KB Swings (44/70)

Run 500 meters

50 burpees

Run 500 meters

50 thrusters (unloaded barbell 33/45- use a rack. DO NOT DROP AN UNLOADED BARBELL ON THE FLOOR- please)

Run 500 meters

50 calories

Mike AlleyComment
Saturday 7.13.19

9am Living legend and Baylor class of ‘77 alum David “the Yannimal” Yann is bringing the thunder from down under (little known fact- he’s half-Australian) beTHERE!

Mike AlleyComment
Friday 7.12.19

Buy in: Chest prep- partner ball work. Band shoulder work. Mobilize.Progressively load your bar to prepare for the workout.

Bench Press: 5 sets of 3 reps. Straight Sets. Shoot for around 85%

For time:


Calories Bike
Bench Press (135/75)

Rest 2 minutes


Ring Dips


Rest 2 minutes


Handstand Walk (yards-marked on turf)

Hammer Curls (getSOME)

Mike AlleyComment
Thursday 7.11.19

Buy in: 100 double unders.

8 reps- cat/camel, birddog, side-lying bridge, bridge, superman.

Mobility: captain morgan, cossack stretch, lat stretch.

Deadlift 10 sets of 2 reps progressive loading.

3 rounds Assistance work:

20 Meters walking overhead lunge (25/45)

5 reps RDL

12 reps/side Single leg hip thrust on bench.

Mike AlleyComment