Training 11-28-16 to 12-4-16

IMG_1505.JPG

Monday

A1: Back Squat @30x1 - Heavy 1
A2: Stretch calves/chest between sets
+
4 Sets

5.4.3.2.1 Strict Pull Ups
5/Side Z Press HEAVY
30s/side straight arm side plank
Max Wall Sit (60s) 45#/35#

Tuesday

15 Minutes to build to a heavy power clean and power jerk

Rest 6

“Grace”

30 Clean and Jerks for time 135/95

Rest 6

30 Wall Ball
400m Run
30 Kettlebell Swings

Wednesday

A1: Front Squat @20x2 - 90% Heavy 1 x 2 x 3
A2: Stretch lats between sets 30s/side
B: Deadlift - 5, 3, 1, 1, 1
C1: Press - 8-10 x 3
C2: Goblet Reverse lunge - 8/side x 3  

Thursday

A: 2, 4, 6, 8, 10… KBS + 10 Box Jump - AMRAP 5; rest 2
B: 15, 12, 9 Assault Bike/Push Press - AMRAP 5; Rest 2
C: 10 Cals Row, 20 Burpee, 30 Wall Ball, 40 Double Under - AMRAP 5; rest 2
D: (6 DB Snatch + 6 Lunges)/side, 10 Sit Ups - AMRAP 5; rest 2
E: 400m Run + 50 Pull Ups - CAP 5

Friday

40 Minute Cap - Rest 2 minutes between blocks

1)

1000m Row
21 DB Thruster
15 Pull Ups
9 Burpee

2)

60 Wall Ball
30/24 Assault Bike Cals
60 Wall Ball

3)

400m Run
60m Farmer Carry
400M Run
60m Farmer Carry
400m Run

4)

5 Pt Shuttle
2, 4, 6, 8, 10 T2Bar

Saturday

In Pairs:

Together: Switching as necessary
420m Sled
100 Toes to Bar

Together: Switching as necessary
100 Cals Assault Bike
100 Burpee

Alternating:
20 Sets of 5 Strict Ring Row

Alternating:
10 sets of 10 KBS (5 each)

Relay:
6 x 400m Runs (3 each)
30s/side side plank during rest