Training 2-13-17 to 2-19-17

Monday

A: Deadlift Build to a HEAVY 5 @32x1 and move on
+
3 Sets

8/side Single Leg Goblet Squat to box
10 Toes to Bar
60s Wtd Plank
Rest 1
+
3 Sets

Assault Bike 12/9 Cals
10 Jumping Squat
50 Double Under
Rest 1

Tuesday

A: Push Press - Moderate 5 for 3 sets @same weight
+
3 Power Clean + 5 Burpee + 15/12 Cals Assault Bike x 3; rest 4
*bar must be in close proximity to AB. Each exercise should be moved to as rapidly as possible.
+
50 Burpee Box Jump for time

Wednesday

A1: Front Squat - 90% Last week’s Tough 3 x 3 x 5 sets
A2: Quadruped Shoulder Taps - 20 x 3 sets on warmup sets
B: Clean Grip SLDL - 8 x 4
C: 5 Minutes - Max Sets of 5 chest to bar pull ups
*goal is 20
D: Wtd Plank - 90s, 60s, 30s; rest 60s

Thursday

 


AMRAP 7

15 Wall Ball
12 Burpee Over Box
9 KBS

Rest 4

AMRAP 7

Row 250m or AB 15/12
25 Double Under
5/side DB Snatch

Rest 4

Clean and Jerk - 15 minutes to build to a 1 RM or to work on technique
-
Stretch and Roll

Friday

AMRAP 8

Row 50/40 Cals
30 Pull Ups
15 Push Press 115/73

Rest 6

AMRAP 8

8 Deadlift
8 Assault Bike Cals
8/leg Step up (bwt)

Rest 6

AMRAP 8

30 Burpee
400m Run

Saturday

With Partner:

A: 75 Wall Ball - rests can only happen at 15’s
*5 burpee penalty for breaking between 15’s.
B: Run to Oregon Expressway + Max Burpee

A: Row 2k/1600m
B: AMRAP 5 Pull Ups + 10 Push ups + 15 Squats


A: (60m Sled + 60m Farmer Walk) x 2
B: Max Cals AB

A: 50 Double Under 30 Walking Lunge 50 Double Under
B: Max FLR - partner must rest if you do.

Sunday

Rest