Training 1-18-16 to 1-24-16

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This week I am travelling to a seminar on Life Coaching and Nutrition and Sarah is on a family vacation to Mexico. Coach Mike will be subbing for us on Thursday and Friday nights. Unfortunately the gym will be closed on Friday morning, but Thursday will have level 1 classes in the morning and at the 12 o'clock session. 

Monday

A1: Pause Front Squat @21x1 + Front Squat - Build to a heavy set of (3+1)
+
50-40-30-20-10

Wall Ball and Double Under

at 12:00

5 Sets 

10 T2Bar
10 NPUB

Tuesday

A: Push Press + Power Jerk + Split Jerk - Build to a heavy set of 1+1+1
+
3 sets matching times

8 Pull Ups
8 Push Press
200m Run
8 Pull Ups
8 Push Press
8 Burpee
Rest 2

Wednesday

A: Alternating DB Bench Press - 5/side x 4-5 sets

3 Sets

Strict Pull Up - 3.3.3 x 3
Bench Dip @2111 - 8-12 x 3
Chinese DB Row - 6-4 building x 3
FLR on RIngs - 60s x 3


Thursday PM

A: Overhead Squat - Build to a tough set of 5 in 5 or less sets
+
5-4-3-2-1 Turkish Get ups/side
15 KBS
15 Box Jump w/step down

Thursday AM and Noon and Friday evening

2 sets

AMRAP 5
5 DB Push Press
30m Farmer Walk
15 Squats
Rest 2

AMRAP 5
Row 10 Cals
20 Mountain Climber
10 Lunges/side
rest 2

AMRAP 5
30 Double Under
5 DB Snatch/side
Rest 2

Saturday

With a Partner 

AMRAP 5 Min

5 Stone to Shoulder

Rest 1

AMRAP 8 

15 Unbroken Wall Ball

Rest 2

Complete in 20 Minutes or less- Alternating as necessary and breaking reps in any way

200 Hammer Swings
1 Mile Run
700m Sled
100 Burpee