Training 10-31-16 to 11-6-16

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Monday

WEAR YOUR HALLOWEEN GEAR!!!

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

6-8 WTD Pull Ups @11x1
DB Reverse Lunge - 6-8/side
8/side Goblet Strict Step Up
15 Russian KBS

Tuesday

20 OTM Alternating

1+2 Power Clean + Jerk - Same weight across all sets
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Unbroken Toes to bar + 5 burpee
*Once (if) you fail reverse order for remainder of sets

Rest 3

12 OTM

25s 1” off ground static pushup hold
22s Chin above bar hold
40s Heavy Wtd Plank

Wednesday

A1: Front Squat @20x2 - Heavy 3
A2: Stretch lats between sets 30s/side
B1: Deadlift - 9, 8, 7, 6
B2: Ring Row - 12-15 x 4
B3: Suitcase Lunge - 6-8/side x 4
*increase load
C1: Side Plank 60s/side x 2
C2: Pancake stretch 60s x 2

Thursday

A1: Assault Bike - 5 min; rest 2
A2: Row - 5 Min; rest 2
A3: 10-1 KBS + 30 Double Unders - 5 min
+
AMRAP 15

5 Hang Power Clean
10 Burpee
15 Wall Ball

Friday

AMRAP 8 Rest 2

1)

10 SA DB Overhead Lunge
*switch hands each round
30 Double Under
8 Step up/side

2)

15 Cals Assault Bike
10 Push Press

3)

30m SA KB Front Rack Carry/side
1, 2, 3, 4, 5… unbroken strict pull up
*when you fail start back over at 1
6 Box Jump

4)

12 Cals Row
5/side SA KB Front Rack Squat
10 NPUB

Saturday

With Partner in any order

Carry 45/35# plate 1 mile
100 Pull Ups
Tough Sled 480m
*down and back 8 times
100 Burpees
Row 2k
100 Jumping Squats
AB 100 Cals