Training 10-24-16 to 10-30-16

Monday

A1: Deadbug - 20 x 3
A2: Side Plank Rotations - 10/side x 3
A3: RNT Split Squat - 12/side x 3
B: Back Squat - Build to one solid, not max, single for day
C: Wtd Plank - 60s x 3; rest 60s
+
20 OTM alternating for skill

3 TnG Power Clean + 5 Chest to Bar Pull Up

Tuesday

A: Push Press - 90% x 1 x 2
+
250m Row + 1 Snatch x 12 1:1 Work to rest
+
30 strict toes to bar
30 strict ring dips
+
10 minutes muscle up transition work

Wednesday

A1: Sorenson Hold - 30s x 3
A2: RNT Split Squat - 15/side x 3
B: Front Squat - 85% x 1 x 4
C: 2DB Step up - 6-8/side x 4 sets building to a tough set
*stand on side of box and tap heel without pushing off from floor. Adjust box height as necessary. No push off from floor
+
AMRAP 25-30 

10 Double KB Russian swings
1 Unbroken set of HSPU
20 Assault Bike Cals
15 perfect pushup
2 TnG Clean


Thursday

Rest

Friday

A1: Deadbug - 10 x 3
A2: Windmill - 6/side x 3
A3: Monster Walk - 10 Steps Forward and Back x 3
+
Easy Row/AB - 20-30 min
+
10 minutes mobility

Saturday

Athlete Camp

Sunday

Athlete Camp