Training 11-7-16 to 11-13-16

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Monday 

A1: Back Squat @30x1 - Heavy 2
A2: Stretch calves/chest between sets
+
4 Sets

12, 9, 6, 3 Strict Pull Ups
Front Rack Lunge - 6-8/side
8-12/side Single Arm DB Strict Press
60s Wall Sit

Tuesday

20 OTM Alternating

2+2 Power Clean + Jerk - Same weight across all sets
5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15 Unbroken Toes to bar + 5 burpee
*Once (if) you fail drop back to 5

Rest 3

12 OTM

30s 1” off ground static pushup hold
24s Chin above bar hold
20s/Side Side Plank

Wednesday

A1: Front Squat @20x2 - Heavy 2
A2: Stretch lats between sets 30s/side
B1: Deadlift - 8, 7, 6, 5
B2: Ring Row - 5+20s x 4
C1: Side Plank 75s/side x 2
C2: Pancake stretch 60s x 2

Thursday

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

5 Hang Power Clean
5 Front Squat
3 Pt Shuttle
*10m each leg

Friday

40 Minute Cap - Rest 2 minutes between blocks

1)
500m Row
15 SA DB Overhead Lunge
50 Double Under
60 Step Ups
50 Double Under
15 SA DB Overhead Lunge
500m Row

2)
30 Cals Assault Bike
10 Push Press
10 Burpee
15 Push Press
10 Burpee
10 Push Press
30 Cals Assault Bike

3)
200m/Side SA KB Farmer Walk
50 Wall Ball
50 Pull Up

4)
20 DB Hang Snatch
20 Sandbag Power Clean
20 Sandbag Front Squat
20 Sandbag Power Clean
20 DB Hang Snatch

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 Burpee

Block 2
250m Row
Max KBS

Block 3
60m Sled + 60m Farmer Walk
Max 5 Ring Row + 8-12 Unbroken Push Up

Block 4
60s Wtd Plank
Max AB Cals