Training 10-31-16 to 11-06-16

Monday

Rest

Tuesday

A: Push Press + Power Jerk + Jerk - 1+1+1 Heavy for day
*good reps only. 
B: 30 Min Row
*Every 3 Min 3-5 Strict HSPU with 3 sec negative + 30m Farmer Walk

Wednesday

Warm up with 15 minutes empty bar work

A: Back Squat - @20x1 Heavy 10
B: Back Squat 80% A x 10 x 4
C: Power Clean - 65-70% x 3 x 4-6 sets
D: Clean Deadlift @32x1 - 100% x 5 x 3
+
10-8-6-4-2  @30x1 Back Extension adding weight each set
30s/side Side plank x 5
10 @20x2 Ring Row x 5 

Thursday

Rest

Friday

A: Push Press - Medium/Tough set of 5 and done
B: Wtd Ring Dip - 5, 5, 5, 5, 5 building
C1: Ring Push Up - 12-15 x 4
C2: DB Row - 6-8/side x 4
C3: DB Bench Press - 8-10 x 4
C4: Side Plank - 30s/side x 4

Saturday

Warm Up with 15 minutes empty bar work

A: Front Squat - @20x2 Heavy 5
B: Back Squat - @20x1 70% Wednesday’s A x 10 x 4
C: Snatch Push Press - 5 x 3 Medium effort
+
Assault Bike 45 minutes - Every 5 minutes:

5 Strict Pull Ups
10 Wall Balls 30/20
60s Ring FLR


Sunday


Rest