Training 11-2-15 to 11-8-15

Monday

A: Deadlift @22x1 - Heavy 3; RAN
B: Good Morning @2011 - 6 x 4; rest 90s
+
Alternate OTM x 14
1) 5 Toes to Bar + 7 DB Thruster
2) In 30s - 35 double under 

Tuesday

At 0:00, 9:00, 18:00, 27:00, 36:00

150m Sprint
3 Power Clean + 1 Power Jerk
100m Row
*move from 1 exercise to the next as fast as possible. These are sprints!

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

Wednesday 

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

5 Rds

35m Farmer Carry (Heavy)
12 Burpee
12 Toes to Bar
200m Run

Thursday

5 Min AMRAP @80-85% x 5 rest 3 between sets

6 Push Press
8 No Push up Burpee
12 KBS

*maintain reps across all sets

Friday 

A: Back Squat @21x1 - 75-80% x 2 x 5; rest 2-3 min
B: BB Lunge - 4/leg alternating x 4; rest 2
*increase weight from last week 5-10 lbs
+
Alternate OTM x 12

1) 5 Box Jump w/stepdown
2) 30s hollow hold
3) In 45s - 5 DB row/side + max strict Pull up

Saturday

At 0:00, 9:00, 18:00, 27:00, 36:00

200m Sprint
10 Alternating DB Snatch
10 Cal Row

Sunday 

Off