Training 10-10-16 to 10-16-16

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Monday

A1: Deadlift w/3 sec eccentric - Heavy 1
A2: Mobilize Shoulders 60s between every set
+
3 Sets not for time:

6-8/side Single Arm Z-Press
8-12/side Heavy DB lunge
30s/side Plank Side
*max/side on first set
25 Unbroken Wall Ball
Rest 1

Tuesday

OTM x 12

Clean and Jerk - (1+1)

Rest 2

OTM x 10

Strict Pull Ups - 8-6-4-2-10
Max Double Under in 30s

Rest 2

OTM x 8

6-8 Toes to Bar
    30s Wtd Plank


Wednesday

AMRAP 10

5 Push Press
7 Burpee
30 Double Under

Rest 2

AMRAP 10

10 Sandbag Front Rack Lunge
10 Assault Bike Cals
10 Alternating DB Hang Snatch

Rest 2

AMRAP 10

10 Cals Row
10 KBS
10 Goblet Squat


Thursday

A: Front Squat - @30x1 - Heavy 1-2
+
AMRAP 15

2, 4, 6, 8, 10 Hang Power Clean Ladder
6 Burpee Over Bar
200m Run

Friday

A1: Overhead Squat - Heavy 1
A2: Mobs between every set including warm up 60s
+
3-4 Sets without rest, but not for time

8/side Seated DB Press
8+20s Ring Row + Hold
30m/side Single Arm Farmer Carry
Bike/Row 2 Min

Saturday

With a partner finish in any order 

1 Mile Sandbag Carry
100 Pull Ups
100 Push Ups
100 Wall Balls
100 Assault Bike Cals
100 Row Cals
100 Double Under
300m Heavy Sled

Sunday

Rest