Training 8-15-16 to 8-21-16

Monday

A: Bench Press @21x1 - Heavy 1
B: Bench Press @21x1 - 90% x 1 x 6
C: Overhead Squat @22x1 - 1-2 x 5
D: False Grip Strict Pull Ups x 30
+
5 Strict HSPU OTM until failure or 20 minutes
+
36-24-12

Assault Bike
Alternating DB Snatch 50/35

Tuesday

A: Hang Power Clean - Heavy 1
B: Hang Power Clean - 90% A x 1 x 5
+
15 Cals Row
20 Hang Power Clean 135/95
15 Cals Assault Bike
20 Burpee
20 Push Press
20 Burpee
15 Cals Assault Bike
20 Hang Power Clean 135/95
15 Cals Row

Rest 10

800m Sprint

Wednesday

A: Front Squat - @21x1 Heavy 1
B: 90% A x 1 x 5
D1: 2DB SLDL - 6-8 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 (strength) + 10 min Assisted transition work (technique)

Thursday

Rest

Friday

A: Wtd Ring Dip - Heavy 1
B1: Single Arm Bottoms Up KB Overhead Carry - 30m/side x 4; rest 1
B2: Reverse Fly - 15-20 x 4; rest 90s
+
AMRAP 10

9 Burpee
7 PC + PJ 115/75
5 HSPU w/3 sec negative
+
15 Cal Row
12 No Push up Burpee
15 TnG Power Clean and Jerk 105/68 (unbroken and fast - Don’t let go! Don’t slow down!)
12 No Push up burpee
15 Cal Row

Saturday

A: Back Squat - 75% x 8-10 x 3
B: Deadlift - @32x1 Heavy 1
C: Deadlift - @32x1 90% x 1 x 5
+
“Chelsea”

30 OTM

5 Pull Up
10 Push Up
15 Squats