Training 8-8-16 to 8-14-16

Monday

A: Bench Press @21x1 - Heavy 2
B: Bench Press @21x1 - 90% x 2 x 5
C: Overhead Squat @22x1 - 2-3 x 5
D: False Grip Strict Pull Ups x 30
+
14 OTM

Assault Bike - 15/12 Cals
3-5 Strict Pull up + 5-8 Strict Ring Row
+
30-20-10 Assault Bike and Wall Ball

Tuesday

A: Hang Power Clean - Heavy 2
B: Hang Power Clean - 90% A x 2 x 5
+

20 Cals Row
30 Hang Power Clean 135/95
20 Burpee
15 Push Press
20 Burpee
30 Hang Power Clean
20 Cals Row

Rest 10

15 Cals Assault Bike
15 Thruster 95/63
15 Cals Assault Bike

Wednesday

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

Thursday

Rest

Friday

A: Wtd Ring Dip - Heavy 2
B: Single Arm Bottoms Up KB Overhead Carry - 30m/side x 4; rest 2
+
15 OTM

15-20 Ring Push Up (angle as necessary to be unbroken)
5 TnG Power Clean + Power Jerk
30s Wall Facing Handstand Shoulder Taps
+
20 Cal Row
8 Burpee
15 TnG Power Clean and Jerk 105/68 (unbroken and fast - Don’t let go! Don’t slow down!)
8 Burpee
20 Cal Row


Saturday

A: Back Squat - 70% x 8-10 x 3
B: Deadlift - @32x1 Heavy 2
C: Deadlift - @32x1 90% x 2 x 5
+
“Angie”

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats