Training 7-18-16 to 7-24-16

Monday

A: Bench Press @21x1 - Heavy 5
B: Bench Press @21x1 - 90% x 5 x 4
C: Overhead Squat @22x1 - 3-5 x 5
D: Wtd Pull Up - Build to a tough set of 5 for 3 sets
+
14 OTM

Max Burpee Box Jump in 30s
6-10 Chest to bar Pull Ups (unbroken - same reps each set)
+
Row 20/16 Cals OTM until failure or 20 minutes

Tuesday

A: Hang Power Clean - Heavy 5
B: Hang Power Clean - 70% A x 5 x 3
+
3 Sets

12 Unbroken TnG Clean and Jerk
25 Cals Assault Bike

Rest 3

3 Sets

12 Unbroken Thruster
Row 500m

Wednesday

A: Front Squat - @21x1 Heavy 5
B: 90% B x 5 x 4
D: Suitcase Lunge - 6-8/side x 4
E: GH Raise - @41x0 8-12 x 4
F: Deadbug - 20 x 3; rest 60s
G: Windmill 8/side x 3 (light)

Thursday

Rest

Friday

A: Wtd Ring Dip - Heavy 5
B: Banded KB Overhead Carry 60m x 3; rest 2
+
15 OTM

12-15 Bench Dip
5 Hang Clean
30s Wall Facing Handstand Hold
+
21-15-9

Power Snatch (75/53)
Burpee

Saturday

A: Back Squat - 65% x 5 x 5
B: Deadlift - @32x1 Heavy 5
C: Deadlift - @32x1 90% x 5 x 4
+
“Barbara”

5 rds

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3

Sunday

Rest