Training 11-9-15 to 11-15-15

Monday 11-9-15

A: Back Squat @30x1 - Heavy 2; RAN
B: DB Lunge - 4/leg x 4; rest 2 

C1: Good Morning @20x1 - 6 x 4; rest 15s
C2: DB Row - 3-5 x 4; rest 60s
*Small build from 5 reps to 3 on DB rows

Tuesday

A: Close Grip Bench Press @40x1 - 5, 3, 1, 5, 3, 1; RAN
*try to increase weights slightly on second 5, 3, 1
+
AMRAP 5 

400m Run (1 time)
10 KBS
30 Double Under

 Rest 2

400m Run (1 time)
5 Pull Ups
10 Box Jump w/step down

rest 2

AMRAP 5

400m Run (1 time)
5 Burpee
7 DB Thruster

Wednesday

A: Deadlift @52x1 - 2 x 5; rest 2-3 min
*15 DB Ext Rotation between working sets
+
Alternate OTM x 10
1) Overhead Lunge - 5/leg
2) DB Hang Snatch - 5/arm

2 min side - pigeon pose

Thursday

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

5 Box Jump Over
100m Sprint
5 Hang Clean
12 Cal Row

Friday

A: Power Jerk w/2 sec pause in dip - 70% RPE x 5 x 4; rest 2-3
+
4 Rds

15-12-9-6 Ring row
10 DB Bench Press on wall ball
15 Toes to bar
200m run

Saturday

Our Paleo Challenge test workout "Fight Gone Bad" will be held during the 10 a.m. class session. 9 a.m. will be the regular scheduled programming.

AMRAP 5

Row 10 Cal
15 Push Up

Rest 1

AMRAP 5

10 Squats
5 DB Snatch/arm
5 Burpee

Rest 1

AMRAP 5

30 Double Under
100m Run
15 Sit Ups

Rest 1

Repeat - Focus on staying steady and maintaining pacing
Sunday

Rest