Training 8-29-16 to 9-4-16

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Monday

A: Deadlift - 1 RM with 4 second eccentric
+
Max Strict Pull ups in 5 minutes
+
3 Sets Resting as Needed

2 DB SLDL - 8
25 Wtd Sit ups
FLR Shoulder Taps - 20

Tuesday

A: Jerk - 2 OTM x 10
+
AMRAP 18 at steady pace

5, 4, 3, 2, 1/side TGU
10/arm Front Rack KB Squats
250m Row
*if you finish go back up on TGU

Wednesday

AMRAP 5 Rest 1 for two blocks; rest 3 between blocks

10-1 Thruster
25 Double Under
*if you finish go back up
-
8 Cals AB
8 Burpee
8 KBS
-
Row 12 Cals
2 Pt 30m Shuttle Sprint
6/side SA DB Push Press

Thursday

24 OTM

5, 3, 1, 5, 3, 1, 5, 3, 1, 5, 3, 1 Hang Power Clean
10-12, 8-10, 6-8 x 4 DB Bench Press

Rest 2

6 OTM

20s Hollow Hold + 20s FLR

Friday

A: Front Squat @20x1 - Heavy 1
+
250m Row
10 NPUB
15 KBS
10 NPUB
250m Row
-
Rest 6
-
18/13 Cals Assault Bike
10 NPUB
15 KBS
10 NPUB
18/13 Cals Assault Bike

Saturday

With Partner

AMRAP 5 Rest 1

Max Tire Flips
-
Max Row Calories switching every 12
-
Max Sandbag Clean

Rest 3

Max Assault Bike Calories switching every 10
-
Max Wall Balls over Rig
-
Max Sledgehammer Swings
*partner holds hammer above head when not swinging

Sunday

Rest