Training 7-18-16 to 7-24-16

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Monday

A: Deadlift w/2s pause 1” off ground - 4-6 x 5
*building
+
4 Sets

6-8/side Suitcase Lunge
20 Jumping Squats
Rest 1
+
4 Sets

10 Strict Toes to Bar
60s FLR
Rest 1

Tuesday

A: Push Press - 4-6 x 5 Sets building
+
20 OTM

1 TGU/side
20s/side Side Plank
5 Wtd Strict Pull Up
16/12 Cals Row

Wednesday

5 Sets in 10 Minutes

200m Run
25 Wall Ball
*Max Shuttle Sprint in remaining time
Rest 3

5 Sets in 10 Minutes

350m Row
15 DB Hang Power Clean and Jerk
*Max Burpees in remaining time
Rest 3
5 Sets in 10 Minutes

25 Sit ups
25 Double Under
8 DB Step up/side
*Max AB Cals in remaining time

Thursday

15 OTM

30s Wall Facing Handstand Hold
5 Hang Power Clean
12 Bar Facing Burpee

Rest 5

15 OTM

30s FLR
5 Front Squat (Same as Power Clean)
20 Jumping Lunge

Friday

A: Front Squat @22x1 - Heavy 4-6
*will go for heavier 4-6 next week
B: Suitcase Deadlift - 6-8/side x 4
+
400m Run
21 KBS
21 Push Press
15 KBS
15 Push Press
9 KBS
9 Push Press
*all sets unbroken

Saturday

12 OTM

15-30m Shuttle Sprint AFAP
20 Unbroken Wall Ball

Rest 2

12 OTM

Max Cals AB 30s
15 Burpee

Rest 2

12 OTM

Row 16/12 Cals
5/side Single Arm Overhead Squat

Sunday

Rest