Training 11-14-16 to 11-20-16

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Monday

A1: Back Squat @30x1 - Heavy 5
*try to beat your best 6 from
A2: Stretch calves/chest between sets
+
4 Sets

1.2.3.4.5.6… Unbroken Strict Pull Ups w/10s rest
8 Left DB Strict Press + 10 Lunges
8 Left DB Strict Press + 10 Lunges
20s Wtd Wall Sit

Tuesday

36 OTM Alternating

1+1 Power Clean + Jerk - Same weight across all sets
6-8 Toes to Bar
20s/side Side Plank

Wednesday

A1: Front Squat @20x2 - Heavy 1
A2: Stretch lats between sets 30s/side
B: Deadlift - 7, 6, 5, 4
C1: Side Plank 90s/side x 2
C2: Pancake stretch 60-90s x 2

Thursday

A: Assault Bike - 5 min; rest 2

B: Assault Bike - 5 min; rest 2
C: 5 NPUB, 7 Push Press, 9 Cals Row - 5 Min; rest 2

D: 5 NPUB, 7 Push Press, 9 Cals Row - 5 Min
+
AMRAP 9

10 KBS
2 pt Shuttle Sprint
10 Wall Ball

Friday

40 Minute Cap - Rest 2 minutes between blocks

1)

1000m Row
30 DB Hang Snatch
30 Burpee

2)

21-15-9-21

Assault Bike Cals
Push Press

3)

50 Wall Ball
200m Run
30 Wall Ball
400m Run
10 Wall Ball

4)

60m Farmer Walk
5 Pt Shuttle Sprint
30m Farmer Walk
5 Pt Shuttle Sprint
60m Farmer Walk
5 Pt Shuttle Sprint

Saturday

With/Against Partner

3 sets each alternating - Rest 1 between sets, rest as needed between blocks
*goal is to get as many reps as possible while partner works

Block 1
200m Run
Max Sled (sled + 185/135)

Block 2
250m Row
Max Burpee

Block 3
60s FLR
Max Assault Bike

Block 4
20 Step Ups
Max Tire Flips

Sunday

Rest