Training 1-30-17 to 2-5-17

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Monday

A: Deadlift Build to moderate weight for 5 @32x1 and do 3 sets at that weight
+
3 Sets

12/side DB Lunge - Build weight each set
15 V-Up
30s FLR
Rest 1
+
3 Sets

10 Burpee
50 Double Under
Rest 1
+
60s Assault Bike Sprint @90% - test next week

Tuesday

A: Jerk with 2 sec Pause - 2 OTM x 6 + 5 Singles
+
3 Sprints
1) 15-12-9 - Thruster + KBS
2) 12 Burpee + 500m Row
3) 5 Hang Power Clean + 30/24 Cals Assault bike

Wednesday

A1: Front Squat Pause 1 ¼  - Tough 3 + 2 more sets @85-90%
A2: Side Plank - 30s/side after first 3 sets
B: Snatch Grip SLDL - 8 x 4
C1: Pull Up - Max unbroken x 3 - kip OK
C2: Seated Single Arm DB Press - 12-15/side x 3; rest as needed
D: Wtd Plank - 30s x 5; rest 30s

Thursday

Rest as needed between blocks

3 Sets

9 Power Clean
9 Burpee over Bar
Rest 1

3 Sets

15/12 Cals Assault Bike
25 Wall Ball
15/12 Cals Assault Bike
Rest 1

3 Sets

250m Row
12 Toes to Bar
15 KBS
Rest 1

3 Sets

15 Box Jump + step down
8/side DB Snatch
Rest 1

Friday

Push Press - 10 Minutes to build to a tough set of 5

AMRAP 10

9 Thruster
9 Push Ups
30 Double Under

Rest 5

AMRAP 10

10/8 Cals Bike
250m Row
+
2 Min/sid Side Plank
*accumulate if necessary

Saturday

With Partner:

A: DB Snatch/side 1-8
B: Assault Bike - Max Cals

A: 75 Pull Ups
B: AMRAP 20 Double Under 5 Burpee


A: 60 Cals Rower
B: AMRAP 10 KBS + 10 Wall Ball

A: Run to Oregon Expressway and back
B: Assault Bike 10/8 Cals + 10 Lunges (DB’s Optional)

Sunday

Rest