Training 10-10-16 to 10-16-16

Monday

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

Tuesday

A: Push Press - Build to a tough set of 3, then do 5 more sets of 3 at that weight
B: Halting Snatch Deadlift + Snatch 1+1 x 15 OTM
C: Power Clean - 68-78% x 10 Doubles OTM
+
250m 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 - 6-8/side x 2
+
AMRAP 25-30 

6-8 x 2DB Seated Press
5 HSPU w/3 sec negative
20 Assault Bike Cals
2, 4, 6, 8, 10 Clean
30m/Side Single Arm 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 3
C: Back Squat @20x2 - 90% B x 3 x 5
D: Wtd Pull Up - Heavy 4 then 2 more sets of 3-4

3 Sets

8/side Half Kneeling DB Press
60s/side Side Plank
12 Glute Ham Raise
350m Row

Saturday

A: Snatch - Heavy 2
B: Clean + Front Squat + Power Jerk - 75-80% x (1+1+1) x 4
+
AMRAP 25-30

6-8 SLDL
8/side 2DB Bent Row
400m Run
1 Wall Walk + 30-60s Hold
*Only count time if maintaining hollow. Otherwise come down and rest. 
10 Thruster 135/95#

Sunday

Rest