Training 8-1-16 to 8-7-16

Monday

A: Bench Press @21x1 - Heavy 3
B: Bench Press @21x1 - 90% x 3 x 5
C: Overhead Squat @22x1 - Heavy 5
D: Wtd Strict False Grip Chest to Ring Pull Ups - 3-5 x 5
+
14 OTM

16/12 Cal Row
8-12 Strict Supine Ring Row
+
Assault Bike - 50, 40, 30, 20, 10 Cals - 1:1 Work to rest

Tuesday

A: Hang Power Clean - Heavy 3
B: Hang Power Clean - 80% A x 3 x 5
+

5 Rds

200m Run
5 Deadlift 135/93
7 Hang Power Clean
9 Push Press
15 Cals Assault Bike

Rest 10

30 Unbroken KBS 32/24
500m Row

Wednesday

A: Front Squat - @21x1 Heavy 3
B: 90% A x 3 x 5
D1: DB Lateral Step Up - 6-8/side x 4; rest 1
D2: GH Raise - @41x0 8-12 x 4; rest 90s
F: Deadbug - 20 x 3; rest 60s
G: Muscle Up Negative Transition - 30 reps

Thursday

Rest

Friday

A: Wtd Ring Dip - Heavy 3
B: Banded KB Overhead Lunge 4-6/side alternating x 4; rest 2
+
15 OTM

12-15 Ring Push Up (angle as necessary to be unbroken)
5 TnG Power Snatch
35s Wall Facing Handstand Hold
+
16 Cal Assault Bike
8 Burpee
15 KBS 32/24
8 Burpee
16 Cal Assault Bike

Saturday

A: Back Squat - 65% x 8-10 x 4
B: Deadlift - @32x1 Heavy 3
C: Deadlift - @32x1 90% x 3 x 5
+
10 Power Clean 135/93
10 Burpee
10 Front Squat
10 Burpee
10 Push Press
10 Burpee
10 Hang Power Clean
10 Burpee
10 Overhead Squat
10 Burpee