Training 5-23-16 to 5-29-16

Monday

A: Back Squat - 85% x 2 x 3
B: Power Clean + Hang Clean - , 75% x (1+1), 80% x (1+1), 85% x (1+1)
C: Power Snatch - 75% x 1, 80% x 1, 85% x 1
+
“Karen”

Rest 2

50 Chest to Bar Pull Up


Tuesday

A: Push Press - 10 Minutes to build to 1 tough set of 5
*no misses
B1: Waiter Walk - 30m/hand x 5; rest 1
B2: Legless Rope Climb up and down 1 x 5; no rest
B3: Pull Up - 6 x 5; rest 2
+
Row 1k for time
Rest 20
Row 1k for time

Wednesday

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

A: Hang Clean - Heavy 1
+

4 sets

Row 25 Cals
15 Burpee Box Jump over
12 Thruster (95/65)
36 Double Under
Rest 2

Thursday

Meal Prep. Rest. Recover. Relax.

Friday

A: Bench Press @32x1 - 85% x 2 x 3
+
5 sets @85% Aer
Assault Bike 12 Cals
12 KBS 32/24
12 Burpee
Rest 2

Saturday

A: Snatch - 1 RM
B: Jerk from Rack - 80% x 1, 85% x 1, 90% x 2, 95% x 2
C: Clean - 1 RM
D1: Wall Walks - 3 x 6; rest 30s
D2: Straddle Hollow Body Hold - 30s x 6; rest 3
*for best possible position
+
25 Thrusters (115/73)
25 Box Jump
25 Pull Ups
25 Push Press
25 Box Jumps
25 Pull Ups