Training 11-21-16 to 11-27-16

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Monday 

A1: Back Squat @30x1 - Heavy 3
*try to beat your best 4 from 2 weeks ago
A2: Stretch calves/chest between sets
+
4 Sets

Max Unbroken Strict Pull Ups
*Minimum 6 first set or must use assistance
5 Half kneeling DB Press + 5 Standing DB press weak side
5 Half kneeling DB Press + 5 Standing DB press strong side
30s Wtd Wall Sit
*minimum same weight as last week

Tuesday

15 Minutes to build to a heavy clean and jerk for the day

Rest 6

7 Minute AMRAP 

3, 6, 9, 12, 15, 18, 21

Power Clean + Overhead
Toes to Bar

Rest 6

800m Run

Wednesday

A1: Front Squat @20x2 - 85% last week x 2 x 4
A2: Stretch lats between sets 30s/side
B: Deadlift - 6, 5, 4, 3
C: Side Plank - 2 Min/side
D: Assault Bike or Row - 30s HARD x 5; rest 30s

Thursday

Rest

Happy Thanksgiving!

Friday

40 Minute Cap - Rest 2 minutes between blocks

1)

60 Calories Row
50 Burpee
40 Double Under
30 Walking Lunge

2)

16/12 Assault Bike Cals
50, 40, 30 Wall Ball

3)

400m Run
10 Double Kick Back NPUB
200M Run
10 Double Kick Back NPUB
400m Run

4)

30m/Side Single Arm Farmer Walk
15, 12, 9, 6 Knees to Elbow

Saturday

In Pairs:

Together: Switching as necessary
800m Sandbag Carry
800m Farmer Walk
*if KB’s touch ground 5 burpee penalty - honor system

Together: Switching as necessary
2k Row
120 Cals Assault Bike

Alternating:
20 Sets of 5 Pull Ups

Alternating:
10 sets of 10 Thrusters (5 each)

Relay:
4 x 400m Runs (2 each)