Training 10-5-15 to 10-11-15

Monday (10-5-15)

A: Deadlift @22x1 - Heavy 5; RAN
B: Good Morning @3011 - 6-8 x 3; rest 90s
+
Alternate OTM x 12
1) In 45s: Row 15 Cal
2) 4 DB Step Up/Leg 

Tuesday

A: 4-5 sets

3 Hang Power Clean
5 Burpee
35m Sled Sprint (Hard and Fast!)
Rest 4:00
*maintain intensity across all sets. Keep sets under 40s.

B: Glute Ham Raise @40x1 - 4-6 x 4; rest 90s

Wednesday 

A: Front Squat @21x1 - 5 x 4; rest 2-3 min

3 Rds

70m FRC w/KB
21 Pull Ups
100m Farmer Carry
400m Run

Thursday

At 0:00

4 Rds

200m Run
10 Wall Ball
9 Hang Power Clean
10 Wall Ball
25 Double Under

At 20:00

Row 1k
50 Burpees
40 KBS
30 Toes to Bar
20 Box Jump w/stepdown
400m Run

Friday 

A: Back Squat @21x1 - 75-80% x 2 x 5; rest 2-3 min
B: DB Step Up - 3-4/leg x 4; rest 2
+
Alternate OTM x 12

1) In 30s: Max Burpee Box Jump Over
2) In 30s: 15 Squats + Max Double Under
3) 5 DB Ground to Overhead

Saturday

Effort level: 85% 90% 95%

10 Wall Ball
150m Sprint
35m Sled Sprint (FAST!)
Rest 4
5 DB Thruster
5 Push Ups
30s Row for Cal
Rest 4

Sunday 

Rest