Training 3-6-17 to 3-12-17

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Monday

A: Front Squat - 1, 3, 1, 3, 1, 3
*increase 1’s, same weight on 3’s
B: Push Press - 2 TnG x 6 OTM
+
4 Sets

15, 12, 9, 6 Pull Ups
12 DB Thruster
30s FLR
Rest 1

Tuesday

Slow AMRAP 20


Row 350m
1, 2, 3, 4, 5... - Power Clean
30 Double Under
AB 15/12
10 Burpee

Rest 5

Core work

4 Sets each pair 

8 Goodmorning
60s Unbroken Wtd Plank
-
60s/side Side Plank
15 V-Up

Wednesday

A: Bench Press - 8, 8, 6, 6, 4, 4
B: Clean Grip SLDL - 4-6 x 4
C: Chest to Bar Pull Up - Max sets of 3 or 5 in 60s x 3-4, rest 3
+
Row 400m + 10 Burpee Over Rower for time

Thursday

AMRAP 4 x 3; rest 4

10/8 Assault Bike Cal
7 DB Deadlift 50/35
5 DB Front Squat
3 DB Push Press

Rest 5

AMRAP 4 x 3; rest 4

30 Double Under
15 Power Snatch - 75/53
*pick up where you leave off each interval

Friday

A: Hang Power Clean + Hang Clean - 1+2 x 10 OTM
+
AMRAP 20

15 Russian KBS
400m Run
8/side Suitcase Reverse Lunge
350m Row
40s Handstand Hold
15/12 AB Cal

Saturday

Open Workout 17.3

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

Sunday

Rest