Training 9-12-16 to 9-18-16

Monday

A1: Deadlift @32x1 - Heavy 5
A2: Mobilize Shoulders 60s between every set
+
3 Sets not for time:

12 Tough DB Lunges
25 Unbroken Wall Ball
200m Run
15 Ring Row
Rest 1

Tuesday

OTM x 12

Jerk x 3
Toes to bar x 8-12

OTM x 12

Push Press x 5
Strict Pull Up x 4-6

OTM x 6

30s wtd Plank


Wednesday

0:00-10:00

4 Sets

20 Ring Push Ups
25 Cals Row
30 Double Under

Rest 2

12:00-22:00

4 Sets

10 Burpee Box Jump
15 KBS
20 Assault Bike Cals

Rest 2

24:00-34:00

4 Sets

10 DB Hang Snatch/side
15 NPUB
20 Jumping Squat

Thursday

15 OTM

Hang Clean x 3

In 10 Minutes
5, 4, 3, 2, 1 Front Squat 

3 Sets

3 Jefferson Curl
10 Strict Wtd Hanging Leg Raise
60s FLR

Friday

A1: Overhead Squat @22x1 - 3-5 x 5
A2: Mobs between every set including warm up 60s
+
4 Sets

Row 15 Cals
5/side Windmill
Assault Bike 15 Cals
8/side Single Arm Z Press

Saturday

“Kelly”

5 Rds

400m Run
30 Box Jump 24”/20”
30 Wall Ball 20#/14# to 10’ and 9’
*step ups ok

Sunday

Rest