Training 2-6-17 to 2-12-17

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Monday

A: Deadlift Build to Tough weight for 5 @32x1 and do 2 sets at 80-90%
+
3 Sets

(8, 8, 12), 8, 5/side DB Lunge - Build weight each set
15 V-up
10 Toes to Bar
Rest 1
+
3 Sets

Row 250m
50 Double Under
Rest 1
+
60s Assault Bike Test for max Cals

Tuesday

A: Jerk - 2 OTM x 5, 1 OTM x 5 - moderate loads
+
3 Sprints
1) 21 Thruster + 350m Row
2) 15-12-9 Assault Bike Cals + KBS
3) 12-9-6 Hang Power Clean + Burpee

Wednesday

A1: Front Squat - Tough 3 + 2 more sets @85-90%
A2: Quadruped Shoulder Taps - 20 x 3 sets on warmup sets
B: Snatch Grip SLDL - 8 x 4
C: On a continuous clock 3 Sets 60s each alternating max pull ups and max DB push press
*sub HSPU for push press if doing open
D: Wtd Plank - 60s x 3; rest 60s

Thursday

A: Clean and Jerk - 20 minutes to build to a 1 RM or to work on technique

AMRAP 8

10 Power Clean 115/73
30 Double Under

Rest 5

AMRAP 8

Row 250m
10 Box Jump w/step down
*step ups ok

Friday

AMRAP 8

15 Wall Ball 20/14
10 KBS 24/16
5 Chest to Bar Pull Ups

Rest 5
AMRAP 8


Row 60 Cals
50 Double Under
40 Single Arm DB Overhead Lunge (20 steps per arm)
30 Burpee

Rest 5

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

Saturday

With Partner:

A: 60 Wall Ball - rests can only happen at 10’s
*5 burpee penalty for breaking between 10’s.
B: Assault Bike - Max Cals

A: 60 Pull Ups
B: Row 250 + 10 Push ups


A: 60m Sled + Run to Oregon Expressway + 60m Sled
B: AMRAP 10 Burpee over box + 10 KBS

A: 100 Double Under
B: Row for Cals

Sunday

Rest