Training 10-24-16 to 10-30-16

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Monday

A1: Back Squat @30x1 - Heavy 6
A2: Stretch calves/chest between sets
+
3-4 Sets

6-8 Strict Pull Ups @21x2
10 Good Morning
6/side Goblet Strict Step Up
12 Russian KBS

Tuesday

20 OTM Alternating

1, 2, 3, 1, 2, 3, 1 Power Clean and Jerk - Same weight across all sets
5 Toes to bar + 5 burpee

Rest 3

12 OTM

20s 1” off ground static pushup hold
20s Chin above bar hold
30s Heavy Wtd Plank

Wednesday

A1: Front Squat @20x2 - Heavy 4
A2: Stretch lats between sets 30s/side
B1: Deadlift - 10, 9, 8, 7
B2: Ring Row - 12, 12, 12,12
B3: Suitcase Lunge - 8/side x 4
C1: Side Plank 45s/side x 2
C2: Pancake stretch 60s x 2

Thursday

A1: Assault Bike - 5 min; rest 2
A2: Row - 5 Min; rest 2
A3: 5 Box Jump, 7 NPUB, 9 KBS - 5 min; rest 2
A4: 2 Pt shuttle, 2, 4, 6, 8, 10... DB Snatch, 10 Mountain Climber - 5 min
+
AMRAP 10

5 Pull Ups
10 Hang Power Clean
21 Double Under

Friday

AMRAP 8 Rest 2

1)
15 Cals Assault Bike
15 KBS

2)
15 Cals Row
10 Push Press


3)
30m Waiter walk/side
6 Toes to Bar
6 Box Jump


4)
10 Sandbag Clean
20 Walking Lunge
10 Sit ups

Saturday

With Partner resting as needed between blocks

4 Sets each

25 Calorie Row
200m Run + Max Tire Flips

3 Sets Each

20 AB Cals
10 Burpee + AMRAP 5 Wall Ball 5 Toes to Bar

2 Sets Each

400m Run
2, 4, 6, 8, 10 Pull Up + 30m Sled each set