Training 6-28-16 to 7-3-16

Monday

A1: Front Squat @30x1 - 1 RM
A2: Banded Shoulder Stretch 30s/side every set
+
4 Sets with no rest

10 DB Thruster
30 Double Under
5 DB Thruster
10 Wtd Hanging Leg Raise
10 Burpee

Tuesday

A1: Jerk - 1 RM
A2: Foam Roll Lats 30s/side every set
+
4 Sets
1 Turkish Get Up Right
5 Wtd Strict Pull Up
1 Turkish Get Up left
3 Wtd Strict Pull Up
8 Single Arm KB Alternating Front Rack Lunge/side
*weak side first
1 Wtd Strict Pull Up
Rest 1

Wednesday


A: Assault Bike 30s x 5; rest 2:30
B1: Farmer Carry 60m as heavy as possible x 4
B2: Banded Shoulder Stretch 30s/side
C1: Single Arm Overhead Lunge 5/side per arm x 4; rest 1
C2: Side Plank - 45s/side x 4; rest 1

 

 

Thursday

A: Hang Clean + Clean - 2+1 x 6 OTM Building to a heavy set
+
15 OTM 

15 Box Jump
Row 16/12 Calories
8 DB Snatch/side


Friday

A1: Back Squat @31x1 - 3 RM
A2: Banded Shoulder stretch 30s/side every sest
+
15 OTM

Chin Above Bar Hold + Deadhang - 30s
Wall Facing Handstand Hold - 40s
Max Jumping Squats in 30s

Saturday

In groups of 3

AMRAP 10 Rest 2 

20 KBS
Max Cals Rower
Rest

20 Wall Ball
Max Cals Assault Bike
Rest


200m Run
Max Tire Flips
Rest (or help flip tire)