Training 9-19-16 to 9-25-16

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Monday

A1: Deadlift @32x1 - Heavy 4
A2: Mobilize Shoulders 60s between every set
+
4 Sets not for time:

12 DB Russian Step Up
250m Row
20 Unbroken Wall Ball
12 Ring Row
Rest 1

Tuesday

OTM x 12

Jerk x 2
Toes to bar x 8-12

Rest 2

OTM x 12

Push Press x 8
Wtd Pull Up x 3-5

Rest 2

OTM x 6

25s wtd Plank

Wednesday

0:00-10:00

4 Sets

18 Ring Push Ups
18 Cal Row
18 Wall Ball

12:00-22:00

4 Sets

15 Box Jump
20 KBS
15 Assault Bike Cals

Rest 2

24:00-34:00

4 Sets

10 2DB Hang Clean
20 Walking Lunge
30 Double Under

Thursday

15 OTM

Hang Clean x 2
*medium - heavier than last week. Get better.

Rest 2

8 OTM

Front Squat x 2
*55-70%

3 Sets

3 Jefferson Curl
10 Strict Toes to Bar
60s/side Couch Stretch

Friday

A1: Overhead Squat @21x1 - 3-5 x 5
A2: Mobs between every set including warm up 60s
+
4 Sets

Run 200m
1 TGU/side
Assault Bike 15 Cals
8/side Single Arm DB Press from Squat

Saturday

With Partner - CAP 40

400m Run
Max Rounds Cindy

Rest 2

350m Row
Max Hammer Swings

Rest 2

300m Heavy Sled Drag/push
10-9-8-7-6-5-4-3-2-1 Strict Ring Row + Burpee

Rest 2

200 Double Unders
Max Assault Bike Calories

Sunday

Rest