Training 5-16-16 to 5-22-16

Monday

A: Back Squat - Heavy 1
B: 85% of Heavy 1 - 1 x 6; rest 3-5
C: Power Clean + Hang Clean - (74% x (1+1), 78% x (1+1), 82% x (1+1)) x 2; rest 2
D: Power Snatch - (74% x 1, 78% x 1, 82% x 1) x 2; rest 90s
+
4 Sets 

50 Unbroken Wall Ball
Rest as needed - record weight used and time rested


Tuesday

A: Push Press - 80% x 5 x 3
B1: Waiter Walk - 50m/hand x 4; rest 1
B2: Legless Rope Climb up and down 1 x 4; no rest
B3: Pull Up - 10 x 4; rest 2
C: Row 5 min @90% Aer x 5; rest 90s

Wednesday

1 Hour of light aerobic activity.
*Hike, easy row/bike, swim

A: Hang Clean - Heavy 2
B: Hang Clean - (3, 2, 1) x 4 OTM - Building each wave 12 total minutes
+

5 sets

15 Unbroken Pull Ups
12 Thruster 95/65
9 Burpee Box Jump Over
Rest 3

Thursday

Meal Prep. Rest. Recover. Relax.

Friday

A: Bench Press @32x1 - Heavy 1
B: Bench Press @32x1 - 85% x 1 x 6; rest 3-5
+
5 sets @85% Aer
Assault Bike 15 Cals
15 Push Press
35 Double Unders
12 Burpee
Rest 2

Saturday

A: Snatch - 70% x 3 x 3, then 4 more singles building. No misses
B: Jerk from Rack - 84% x 2 x 4
C: Clean - 74% x 3 x 4
D1: Wall Facing Handstand Hold - 30s x 6; rest 30s
D2: Straddle Hollow Body Hold - 30s x 6; rest 30s
+
“TOMMY MAC”
2 ROUNDS:
12 Burpees
12 Thrusters (115/75)
12 Burpess
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
+
Cool down 20 walk outside