Training 9-19-16 to 9-25-16

Monday

A: Close Grip Bench Press - Heavy 1
B: Close Grip Bench Press - 90% A x 1 x 5
B: Back Squat @4020 - Build to a Heavy 1
C: Back Squat @4020 - 90% B x 1 x 5
+
12 OTM

Row 18/14 Cals
10 Burpee Box Jump
6 Pull Ups, 8 Push ups, 10 Squats

2 Sets


10 Glute Ham Raise
10/side suitcase deadlift HARD

 

Tuesday

A: 3 Position Power Snatch (mid thigh, below knee, floor) - 75% x 1+1+1), 80% x 1+1+1), 85% x (1+1+1) 
B: 1k Row x 5; rest 90s
+
3 sets

400m Run
15 KBS 32/24
15 Push Press 115/73

Wednesday

A: 3 Position Clean (mid thigh, below knee, floor) - 75% x 1+1+1), 80% x 1+1+1), 85% x (1+1+1) 
B: Clean Pull - 95% x 5 x 3
*straps ok
C: Assault Bike - 8s x 12 OT60s
D: Sled Sprint - 30m (8-12s) x 8 OT2M
E: Row - 20s x 4; OT3M
+
20 Minutes working on your weakness

Thursday 

Rest

Friday

A1: Bench Press @30x1 - 2-3 x 5; rest 1
A2: Power Clean - 70-75% x 2 x 5; rest 2
B: Back Squat - 85% x 5 x 5
C: Assault Bike - 10s x 9 OT60s
D: Sled Sprint - 30m (8-12s) x 6 OT2M
E: Row - 22s x 3; OT3M

Saturday

A: Snatch + OHS w/2 sec pause in bottom - (1+1) x 8-10 sets working consistency
B: Segment Clean w/pause at mid thigh - Build to a heavy 1
*3 seconds to knee + 3 secs pause at mid thigh
+
AMRAP 20

20 Thruster 135/95
20 Pull Ups
20 Burpee

Sunday

Rest