Training 7-25-16 to 7-31-16

Monday

A: Deadlift w/2s pause 1” off ground - 75-85% of last week 4-6 x 5
+
3 Sets

10 Box Jump
4-5 Suitcase Lunge/side
20 Squat Jumps
Rest 1
+
4 Sets

10 Strict Knees to Elbows
30s/side side plank
Rest 1

Tuesday

A: Push Press - 75-85% last week 4-6 x 5 Sets
+
20 OTM

5/side Single Arm KB Push Press
40s FLR
4-6 Unbroken Wtd Strict Pull Up
12/8 Cals Row + 4 Burpee

Wednesday

5 Sets in 10 Minutes

250m Row
5 Sandbag Clean
12 Sit Ups
*Max Burpees in remaining time
Rest 3

5 Sets in 10 Minutes

200m Run
21-18-15-12-9 Toes to Bar
*Max Shuttle Sprint in remaining time
Rest 3

5 Sets in 10 Minutes

10 Push Ups
20 Step Ups
30 Double Under
*Max AB Cals in remaining time

Thursday

15 OTM

20 Second Hollow Hold
3-5 Hang Power Clean
30s Wall Facing HS Hold

Rest 5

15 OTM

35s FLR
3-5 Front Squat (Same weight and reps as Power Clean)
12 DB Jumping Lunge

Friday

A: Front Squat @22x1 - Heavy 4-6
B: Suitcase Deadlift - 6-8/side x 4
+
400m Run
40 KBS
30 Alternating DB Snatch
*all sets unbroken

Saturday

W/Partner Work 5 Rest 1 Twice Through

10-20-30 Shuttle Sprint + 5 Burpee
Recovery Assault Bike Pedal

5 Sandbag Clean + 200m Run
Recovery Row

25 Double Under + 20 Squats + 25 Double Under
Max Wtd Sit Up w/DB

Sunday

Rest