Training 5-30-16 to 6-5-16

Monday 5-30-16

“Murph”
+
A: Back Squat - Take 10 Minutes to build to a max
B: WTD Pull Up - Take 10 Minutes to build to a max

Tuesday

A: Strict Press - 1 RM
B: Immediately following completion of 1 RM Press, go directly into max repetitions of TnG push press without re-racking the bar. 
+
Row - 30s/30s x 4 for max sustained meters

Rest 10

4 sets

30s Wall facing handstand hold
30 double unders
30s Straddle Hollow Hold
Assault Bike 12 Cals
Rest 2

Wednesday

“Isabel” w/power

30 Power Snatches for time (135/95)

Rest 20

“Grace” w/squat

30 Clean + Overhead (135/95)
+
 NFT

3 sets

Pancake Stretch 60s
Windmill 5/side
Row 2 minutes easy

Thursday

Meal Prep. Rest. Recover. Relax.

Friday

3 Sets NFT

60s Foot Lock hold on rope
30s Wall Facing Handstand Hold
30s Straddle Hollow Hold

A: Bench Press - 1 RM
*have a spotter
B: Row 2 min  x 5 @2k pace w/ 32 strokes/min; rest 1
+
AMRAP 10

30 Double Under
15 Power Snatch (75/55)

Saturday

A: Ring Support + Dip Support - 10s/10s x 5; rest 2
*turn out on supports. Stay hollow with straight legs and pointed toes on both. Gymnastics emphasis
B: Hinge Row - 6-8 x 4; rest 2
*for quality
+
“Linda” aka Three Bars of Death

10 to 1

Deadlift @150% BWT
Bench Press @BWT
Clean @75% BWT