Training 9-21-15 to 9-27-15

Monday

A: Deadlift @22x1 - 3-5 x 4; rest 2-3
*same weight across sets
*15 DB Ext Rotations between sets
B: Good Morning @30x1 - 6-8 x 3
+
Alternate OTM x 12

1) In 30s - 5 Burpee + Max double under
5 DB Lunge/leg *HEAVY

Tuesday

A: 4-5 sets
8 Hang Power Clean
30m Sled Sprint (Hard and Fast!)
Rest 4:00
*maintain intensity across all sets.

B: Wtd Hip Extension @30x1 - 6-8 x 4; rest 90s

Wednesday

A: Front Squat @21x1 - 6 x 4; rest 2-3 min
B1: DB Bench Press @20x2 - 3-5 x; rest 30s
B2: Single Arm FRC w/KB - 35m/hand; rest 30s
B3: DB Row @20x2 - 3-5/hand x 4; rest 90s

Thursday

A: Wtd Ring Dip - 3-5 x 5; rest 2 min
*sub heavy 2-3 DB Bench press + max bench dips @2022

In 15 Minutes:

800m run then climb the ladder 3-5-7-9-11…

Chest to bar pull up
Box Jump w/step down
Push Up

Friday

A: Back Squat @21x1 - 2-3 x 5; rest 2-3 min
B: DB Step Up - 3-5/leg x 4; rest 2
+
Alternate OTM x 12

1) In 30s - 7 Toes to Bar + Max Double Under
2) Max Burpees in 30s
3) 3 DB Snatch/Arm

Saturday

Effort level: 75% 80% 85% 90%

8 Heavy KBS
100m sprint x 2
Rest 2

6 Box Jump Over AFAP
250m row
Rest 4

Sunday

Rest