Training 10-17-16 to 10-23-16

Monday

A1: Deadbug - 20 x 2
A2: Side Plank - 60s x 2
A3: Monster Walk - 10 Steps Forward and Back x 2
B: Back Squat @50x1 - Heavy 1
C: Back Squat @50x1 - 90% B x 1 x 6
D: Deficit Deadlift 3” - TnG 8, 7, 6, 5, 4
E1: Heavy Wtd Plank - 30s x 5; rest 30s
E2: Sorenson Hold - 30s x 5; rest 30s

Tuesday

A: Push Press - 5, 3, 1, 5, 3, 1
B: Snatch - 1 x 15 OTM
C: Power Clean - 72-82% x 10 Doubles OTM
+
300m Row x 10 1:1 Work to rest

Wednesday

A1: Back Extension + GHR - (5+5) x 2
A2: RNT Split Squat - 10/side x 2
A3: Single Leg DB Deadlift - 6-8/side x 2
+
AMRAP 25-30 

6-8/Side x 2DB Alternating Seated Press
2 Wall Walks + 20 sec Hold
20 Assault Bike Cals
2, 3, 4, 5, 2... TnG Clean
6/side Suitcase Lunge

Thursday

Rest

Friday

A1: Deadbug - 20 x 2
A2: Side Plank - 60s x 2
A3: Monster Walk - 10 Steps Forward and Back
B: Back Squat @20x0 - Heavy 1
C: Back Squat @20x0 - 90% B x 1 x 6
D: Wtd Pull Up - Heavy 3 then 3 more sets of 1-3

3 Sets

8 Half Kneeling 2DB Press
50 Russian Twist
10 Glute Ham Raise
500m Row

Saturday

A: Snatch - Heavy 1 for day. Not Max.
B: Clean + Front Squat + Power Jerk - Tough (1+1+1) for day
+
AMRAP 25-30

5 Clean Grip Deadlift
8/side 2DB Alternating Bent Row
200m Run
3 HSPU w/5 Sec Negative
5 Thruster + Push Press (1+1) 

Sunday

Rest