Training 10-3-16 to 10-9-16

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Monday

A1: Deadlift @32x1 - Heavy 2
A2: Mobilize Shoulders 60s between every set
+
3-4 Sets not for time:

8/side Single Arm Z-Press
8/side Heavy DB lunge
30s/side Plank Side
20 Unbroken Wall Ball
Rest 1

Tuesday

OTM x 10

Clean and Jerk - (1+1)

Rest 2

OTM x 10

Strict Pull Ups - 10-8-6-4-2
5 Burpee + Max Double under in 40s

Rest 2

OTM x 10

60s Wtd Plank
Rest
Hollow Hold 30s

Wednesday

AMRAP 10

7 Toes to Bar
7 Box Jump
7 Push Press

Rest 2

AMRAP 10

10 KBS
10 Burpee
10 Walking Lunge

Rest 2

 

AMRAP 10

10 Cals Assault Bike
10 Cals Row
200m Run

Thursday

A: Front Squat - @50x1 - Heavy 1-2
+
AMRAP 15

Hang Power Clean Ladder - 1, 2, 3, 4, 5….
200m Run
30 Double Under

Friday

A1: Overhead Squat - Heavy 3
A2: Mobs between every set including warm up 60s
+
3-4 Sets without rest, but not for time

8/side Half Kneeling DB Press
8/side Heavy DB Row
60m Overhead Plate Carry
60m Farmer Carry

Saturday

Groups of 2 - CAP 40

60m Sled
Max Wall Balls - Accumulate 150
Rest 2

30s FLR
Max Assault Bike Cals - Accumulate 150
Rest 2

20 Squats
Max Pull Ups - Accumulate 150
Rest 2

200m Sandbag Carry
Row Cals - Accumulate 150

Partner can only work to accumulate reps while other partner is working.

Sunday

Rest