Training 3-28-16 to 4-3-16
/Monday
A: Strict Press - 5 sets of 5 building to a heavy set for the day
2 sets
5 min
Row 12 Cals
10 DB Push Press
Rest 2
5 Min
5 Pull Ups
15 Squats
Tuesday
A: 50 Turkish Get Up - 20 minute Cap
AMRAP 10
100m Sprint
10 Hang Power Clean
10 Burpee
Wednesday
A: Front Squat - 1 RM
B: Stiff Legged Deadlift - 6-8 x 4
C1: Straight Arm Side Plank - 60s x 3
C2: Ring Row - 10 x 3
Thursday
AMRAP 10 rest 3
15 Wall ball
21 Double Under
7 No Push Up Burpee
AMRAP 10 rest 3
10 KBS
100m Run
10 Push Ups
AMRAP 10
Row 150m
16 DB Snatches
16 Walking Lunge
Friday
A: Front Rack Walking Lunge - 8/side x 4 sets medium. Same across sets.
20 Min Cap
400m Farmer Carry
3 Min Accumulated Wtd Plank
200m Farmer Carry
2 Min Accumulated Wtd Plank
25 Wtd Hanging Leg Raise
1 Min Accumulated Wtd Plank
15 Wtd Hanging Leg Raise
30s Accumulated Wtd Plank
10 Wtd Hanging Leg Raise
Saturday
Partner Workout
AMRAP 2 and switch (30s rest)
Row for Cals
Max Double Under
Rest 1
AMRAP 2 and switch (30s rest)
Max Wall Ball
Max Pull Ups
Rest 1
AMRAP 2 and switch (30s rest)
Sled Drag/Push
Max Hand Release push ups
Rest 1
Repeat