Training 10-3-16 to 10-9-16

Monday

A1: Deadbug - 10 x 3
A2: Side Plank - 30s x 3
A3: Monster Walk - 10 Steps Forward and Back
B: Back Squat @50x1 - Heavy 5
C: Back Squat @50x1 - 90% B x 5 x 4
D: Deficit Deadlift 3” - TnG 10, 9, 8, 7, 6
E1: Heavy Wtd Plank - 30s x 4; rest 30s
E2: Sorenson Hold - 30s x 4; rest 30s

Tuesday

A: Push Press - Build to a tough set of 5, then do 3 more sets of 5 at that weight
B: Segment Snatch (pause at mid-thigh) + Snatch 1+1 x 15 OTM
C: Power Clean - 65-75 x 10 Doubles OTM
+
200m Row x 10 1:1 Work to rest

Wednesday

A1: Back Extension + GHR - (5+5) x 2
A2: Banded Side Steps - 10/side x 2
A3: Single Leg DB Deadlift - 8/side x 2
+
AMRAP 25-30 

5 HSPU w/3 sec negative
Assault Bike 25 Cals
1, 2, 3, 4, 5 Cleans
3 Wall Walks
30m Heavy Farmer Carry

Thursday

Rest

Friday

A1: Deadbug - 10 x 3
A2: Side Plank - 30s x 3
A3: Monster Walk - 10 Steps Forward and Back
B: Back Squat @20x2 - Heavy 5
C: Back Squat @20x2 - 90% B x 5 x 3
D: Wtd Pull Up - Heavy 5 then 2 more sets of 3-5

3 Sets

8/side Single Arm DB Z-Press
30s/side Side Plank
10 Glute Ham Raise
350m Row

Saturday

A: Snatch - Heavy 3
B: Clean + Front Squat + Power Jerk - 70-75% x (1+1+1) x 4
+
AMRAP 25-30

8 SLDL
8/side DB Row
400m Run
3 Wall Walk + 30s Wall Facing Handstand Hold
15 Thruster 75/115#

Sunday

Rest