Training 5-16-16 to 5-22-16

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Monday

A: Deadlift @32x1 - 85-90% of last week 4-6 x 4; rest 2-3
B1: Single Leg DB Deadlift - 6-8/side x 4; rest 1
B2: Half Kneeling Single Arm DB Press - 6-8/side x 4; rest 1
+
AMRAP 10

12 Heavy DB Lunge
8 Burpee
30 Double Under

Tuesday

A: Bench Press @31x1 85-90% of last week 4-6 x 4; rest 2-3
*building
+
4 Sets @high pace
10 Pull Ups
100m Farmer Carry
15 Thruster
250m Row
Rest 2

Wednesday

6 sets @consistent pacing

35 Double Under
400m Run
10-15 Unbroken Toes to Bar
15 DB Bench Press
30 Squats
Rest 2

Thursday

A: Hang Power Clean + Power Clean - (2+1) x 6 OTM
B: Front Squat - 70-75% 5 x 6 OTM
+

2 sets ALL OUT

250m Row
10 KBS
10 Burpee
10 KBS
10 Burpee
250m Row
Rest 10

*don’t drop kettlebells

Friday

A: Push Press w/2 sec pause in dip - 85-90% of last week 4-6 x 5; rest 2
*building
+
4 Sets @high pace
10 Box Jump
10 Single Arm Front Rack KB Squat
10 DB Snatch/Side
10 Single Arm Front Rack KB Squat
10 NPUB
Rest 1 

Saturday

5 Sets working for consistent pacing

400m Run
15 Pull Ups
200m Run
10 Pull Ups
30 Unbroken Wall Balls
Rest 2-3