Training 2-20-17 to 2-26-17

Amity Team Black - post 17.1

Amity Team Black - post 17.1

Monday

A: Deadlift 85% last week’s Heavy 5 x 3 x 3
+
3 Sets

Wtd Pull Up - Tough 2-3
10/side KB Side Bend
60s Side Plank
Rest 2-3
+
50 Assault Bike Cals for time

Tuesday

A: Push Press - Tough 5 + 2 more sets of 4-5 @80-90%
+
Row 350m + 10 Burpee to Pull Up Bar x 4; rest 5
+
Max Double Under in 120s 

Wednesday

A1: Front Squat - 2 x 3 sets @same weight for all sets
A2: Hollow Body Push up - 8-12 x 5 sets
B: Clean Grip SLDL - 6-8 x 4
+
21-15-9

KBS + DB Push Press

Thursday


AMRAP 6 x 2; rest 3

8/side Single Arm DB overhead lunge
8 Burpee Over Box
8 KBS

Rest 5

AMRAP 6 x 2; rest 3

5 Pull Ups
10 Front Squats 95/65
30 Double Under

Friday

A: Hang Power Clean + Front Squat - 3+1 x 10 OTM
+
10-1 Box Jump + Burpee
+
Assault Bike or Row - 30s x 15; rest 30
*increase pace every 5 sets

Saturday

Open Workout 17.1

*Based upon what the open workout is another workout may be substituted in place. 

Sunday

Rest