Training 8-22-16 to 8-28-16

Monday

A: Close Grip Bench Press - Heavy 5
B: Close Grip Bench Press - 90% A x 4-5 x 3
C: Back Squat @4020 - Build to a Heavy 5
D: Back Squat @4020 - 90% C x 4-5 x 3
+
10 OTM

6 Pull Ups + 10 Push ups
+
10 OT90s

10 Back Extension
15 Wall Ball 30/20

Tuesday

A: 3 Position Power Snatch (mid thigh, below knee, floor) - 65-70% x (1+1+1) x 5
B: 2k Row x 4; rest 3
C: DB Reverse Fly - 15-20 x 3 LIGHT
+
4 Sets

10/side KB Snatch 24/16
30 Double Under
15 Cal Assault Bike

Wednesday

A: 3 Position Clean (mid thigh, below knee, floor) - 65-70% x (1+1+1) x 6
B: Clean Pull - 100% x 5 x 4
*straps ok
C: Row - 8s x 6 OT2M
D: Sled Sprint - 30m (8-12s) x 6 OT2M
E: Assault Bike - 8s x 6; OT2M
+
20 Minutes working on your weakness

Thursday 

Rest

Friday

A1: Bench Press @30x1 - 6-8 x 4; rest 1
A2: Power Clean - 70% x 3 x 4; rest 2
B: Back Squat - 80% x 5 x 8
C: 30 Strict Ring Dips + Accumulate 2 minutes active hang from rings in false grip
*shrug shoulders downward maximally in active hold. No arm bend. Break sets as needed
D: Row - 10s x 6 OT2M
E: Sled Sprint - 30m (8-12s) x 6 OT2M
F: Assault Bike - 10s x 6; OT2M

Saturday

A: Snatch - 3 x 5 OTM, 2 x 5 OTM, 1 x 5 OTM + 5 singles
B: Push Press + Power Jerk + Jerk - (1+1+1) x 10 OTM
*Choose weight on both. Be better at the end than when you started.
C: DB Reverse Fly - 15-20 x 3 LIGHT
+
5 Rds for time

1k Row
15 Thruster
15 Burpee
15 Pull Ups
+
10 Minutes working on your weakness

Sunday

Rest