Training 3-13-17 to 3-19-17

Monday

A: Front Squat - 1, 3, 1, 3, 1, 3
*increase 1’s, same weight on 3’s - 2-3% more than last week on both
B: Push Press - 3, 2, 1, 3, 2, 1 OTM
+
4 Sets

9, 8, 7, 6 Deadlift
15 Box Jump
30s/side Side Plank
+
2 min/side Couch Stretch

Tuesday

Slow AMRAP 20


Row 250m
2, 4, 6, 8, 10… Power Clean
10 Burpee
15/12 Assault Bike Cals

Rest 5

Core work

4 Sets each pair 

8 Goodmorning
10 Wtd Hanging Leg Raise
-
60s/side Side Plank
10-15 Wtd PVC Rollover (2.5-5 lbs Max)

Wednesday

A: Bench Press - 10, 8, 6, 4, 2 Building to a TOUGH set
B: Clean Grip SLDL - 4-6 x 4
*increase load 5-10#
+
Wall Balls - 30 x 4; rest 1
+
250m Row, 10 burpee, 10 KBS, 10 Burpee - As Fast As Possible!

Thursday

AMRAP 4 x 2; rest 4

7 DB Thruster
7 DB Deadlift
7 Burpee

AMRAP 4 x 2; rest 4

7 Barbell Thruster 95/63
30 Double Under

AMRAP 4 x 2; rest 4

Assault Bike 10/8 Cals
Box Jumps x 10 (sub steps if necessary)
*pick up where you leave off each interval

Friday

A: Segment Clean + Clean - 1+1 x 12 OTM
+
AMRAP 20

5 Box Walk + 10s Handstand Hold on last rep
15 Russian KBS
1 Turkish Get up/side
Row 250m

Saturday

Open Workout 17.4

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

Sunday

Rest