Training 11-7-16 to 11-13-16

Monday

10 Minutes bar work to warm up

A: Drop Snatch - 3 x 5
B: Snatch Push Press + Overhead Squat - 70% best OHS x 3+3
C: Hang Clean + FS - Heavy 3 + 1
*Build using 3+1 on all sets, no dropping on hang cleans

Rest

Tuesday

A: Push Press + Power Jerk + Jerk - 3+2+1 x 75% Last weeks 1+1+1 x 5 sets
B1: False Grip Ring Row - @20x2 8-12 x 3 sets
B2: 4” Deficit HSPU Negatives - 5 sec negative x 4-6 reps x 3 sets
*come down and kick back up between reps
D: 10 Minutes strict muscle up transition work
+
10 Rds

250m Row
20m Heavy Farmer Carry
3-5 Strict HSPU
5 Chest to Bar Pull Ups

Wednesday

Warm up with 15 minutes empty bar work

A: Back Squat 80% H10 x 2, 85%, 90% x 10
B: Power Clean - 70-75% x 3 x 4-6 sets
C: Clean Deadlift @32x1 - 110% x 5 x 3
+
4 sets resting as needed

10 Good Morning @30x1
30s Heavy wtd plank
45s/side Straight arm side plank
15 Wtd sit ups

Thursday

Rest

Friday

A: Push Press - Try to beat last weeks 5
B: Wtd Ring Dip - 3, 3, 3, 3, 3 building
C1: Ring Push Up - 12-15 x 5
C2: DB Row - 6-8/side x 5
C3: DB Bench Press - 8-10 x 5

Saturday

Warm Up with 15 minutes empty bar work

A: Front Squat - @20x2 85% Last weeks H5 x 5 x 4
B: Back Squat - @20x1 75% H10 x 10 x 4
C: Snatch Push Press - 5 x 3 Medium effort
+
6 Rds

20 Assault Bike Cals
6-8 Unbroken Strict Pull Ups
15 Wall Ball (30/20)
60s FLR
Rest 1

Sunday

Rest