Training 1-2-17 to 1-8-17

Monday

A1: False Grip Dead hang - 20s x 4
A2: Strict Ring Dip - 6-8 x 4 - maximize depth and lockout
B: Power Snatch + Snatch - 1+1 OTM x 10
+
3 Rds 

500m Row
21 KBS 32/24
12 Thruster 115/73

Tuesday

A: Power Clean + Hang Clean - 1+1 x 10 OTM
+
7 Rds

10 Wall Ball
10 Pull Ups
+
5 rds

5 Strict HSPU
30 Double Under

Wednesday

A: Front Squat - Heavy Single
B1: Ring Dip Negative + Assisted Muscle up Negatives - (1+1 x 3-5) x 4-6 sets
B2: Rings through shoulders Ring Row - 6-8 x 4-6
B3: Shoulder Ext Stretch while resting
+
6 Rds @85%

Assault Bike 20/16 Cals
10 Power Snatch 75/53
10 Box Jump 24/20

Thursday

Rest

Friday 

A: Row - 1500m x 5; rest 4
+
Skill work your choice

Saturday

A1: Ring Support/Dip Support - 15s/15s x 5
A2: False Grip Ring Pull up - 2-3 for maximum elevation x 5
B: Hang Snatch + Snatch Balance + Overhead Squat - 1+1+1 x 6 OT2M
*light weight, skill development
C: Front Squat - 75% x 2 x 4
+
21-18-15-12-9-6-3 - Rest 2 every 3 minutes

Assault Bike Cals
Burpee Box Jump Over