Training 5-23-16 to 5-29-16

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Monday

A: Deadlift @32x1 - 3-5 x 4; rest 3
*building from 60%
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
C: Wtd Plank 30s x 6; rest 30s

Tuesday

A: Bench Press @31x1 85-90% of last week 3-5 x 4; rest 2-3
*building from 60%
+
5k Row Test

Wednesday

5 sets building pace each set 

400m Run
25 Wall Ball
70m Farmer Walk
30 Double Under
15 Burpee
Rest 2

Thursday

A: Hang Power Clean + Power Clean + Front Squat - (1+1+1) Take 10 minutes to build to a heavy set
+
“Fran”

21-15-9
Thrusters 95/65
Pull Ups

Friday

A: Push Press - 12 Minutes to build to a tough set of 5
+
2 Min on 1 min off, 3 min on 1 min off, 4 min on 1 min off, 10 Minutes to finish starting from the beginning each set

10 Burpee Box Jump
20 KBS
30 DB Push Press
40 Burpees
50 Pull Ups
100 Double Unders

Saturday

In groups of 3


10 Minutes

20 KBS
Max Cals Rower
Rest

Rest 2

10 Minutes

20 Wall Balls
Max Shuttle Sprint
Rest

Rest 2

10 Minutes

15 Pull Ups
Max Tire flips or 30m Sled Drag
Rest