Training 7-11-16 to 7-17-16

image.jpg

Monday

A: Front Squat - 1 RM
B: Wtd Pull Up - 1 RM
C: Side Plank - Max (or 2 min) Rest 90s between sides
D: Row - 500m Max

Tuesday

“The Hammer”

5 Sets 

5 Power Clean (135/95)
10 Front Squat
5 Shoulder to Overhead
20 Pull Ups
Rest 2

Wednesday

AMRAP 18

15 Box Jump
12 Push Press (115/75)
9 Toes to Bar

Thursday

A: Clean - 6 OTM building
+
“The Chief”

3 min on 1 min of x 5

3 Power Clean (135/95)
6 Push Up
9 Squat

Friday

3 Sets

Assault Bike 15 Cals
15 Russian KBS
10 Burpee
15 Russian KBS
5 Burpee
Assault Bike 15 Cals
Rest 10

Saturday

With Partner

5 Sets

50 Wall Ball over pull up bar
400m Run
500m Row
50 Wall Ball Sit ups
500m Row
400m Run