Training 5-9-16 to 5-15-16

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Monday

A: Back Squat - Heavy 3
B: 85% of Heavy 5 - 3 x 4; rest 3-5
C: Power Clean + Hang Clean - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2; rest 2
D: Power Snatch - (70% x 1, 75% x 1, 80% x 1) x 2; rest 90s
+
3 sets

25 Hip Extension
35 Double Under
45 UNBROKEN Wall Ball - choose weight
Rest 2


Tuesday

A: Push Press - 75% x 5 x 3
B1: Half Kneeling Single Arm DB Press - 8/side x 4; rest 1
B2: Strict Chin Up x 5 x 4; no rest
B3: Pull Up - 10 x 4; rest 2
C: Row 5 min @90% Aer x 4; rest 90s

Wednesday

Row 1k Easy
400m Sled Drag 135/95
Row 1k Easy
400m Sled Drag  135/95
Row 1k Easy

A: Hang Clean - 90% of last weeks heavy 3 for 3 sets of 3; RAN
B: Hang Clean - 55-65% x 3 x 10 OTM
+

5 sets
In 90s:

5 Pt shuttle Sprint
12 Thruster 95/65
Row Max Cals
Rest 3

Thursday

Meal Prep. Rest. Recover. Relax.

Friday

A: Bench Press @32x1 - Heavy 3
B: Bench Press @32x1 - 85% x 3 x 4; rest 3-5
+
5 sets @85% Aer
Assault Bike 15 Cals
15 Push Press
35 Double Unders
12 Burpee
Rest 2

Saturday

A: Snatch - Build to 70% x 3 x 5
B: Jerk from Rack - 80% x 2 x 5
C: Clean - 70% x 3 x 5
D: Wall Facing Handstand Hold - 30s x 6; rest 1
+
For time:

“DT” - 155/105

12 Deadlft
9 Hang Power Clean
6 Shoulder to Overhead
+
Cool down 20 minutes