Training 1-16-17 to 1-22-17

Monday

A1: Assisted muscle up negative into false grip ring pull up - 1+3-5 x 5
A2: Shoulder Extension Mobility
B: Power Snatch + Snatch - 1+1 OTM x 10 + 4-5 more sets beating last weeks 1+1
+
AMRAP 3 Rest 3

9 Box Jump
6 Thruster 165/115
3 Chest to Bar

9 Box Jump
6 Thruster 135/95
3 Chest to Bar

9 Box Jump
6 Thruster 95/65
3 Chest to Bar


Tuesday

A: Power Clean + Hang Clean - 1+1 OTM x 10 + 4-5 more sets beating last weeks 1+1
+
10, 9, 8, 7, 6, 4, 3, 2, 1 - HSPU and KBS 32 kg
+
30, 25, 20, 15, 10 Assault bike and Row Cals

Wednesday

A: Push Press - Build to a tough set of 5 for the day
B: Front Squat - 88% x 2 x 2
C1: Wtd Ring Dip - 2-4 x 4 emphasizing depth and quality
C2: Rings through shoulders Ring Row + Hold - 5+15s x 4
C3: Shoulder Ext Stretch while resting
D1: Strict T2Bar + V-up - 5+10 x 3 - straight legs and fingers touch toes
D2: Ring FLR - 60s x 3

 

Thursday

Rest

Friday 

A: Row - 1500m x 4; rest 3:00
B1: Incline DB Bench Press - 10 x 3
B2: Hang Clean - 75% x 3 x 3
C1: Hollow Rock - 60s x 2
C2: Side Plank - 90s/side x 2

Saturday

A1: Ring Support/Dip Support - 30s/10-20s x 4
A2: Wtd False Grip Ring Pull up - 1-2 for maximum elevation x 4
B: Hang Snatch + Overhead Squat - 1+1 x 8 OT2M
C: Front Squat - 80% x 3 x 3
+
AMRAP 12

5 Power Clean 135/95
5 Push Press
5 Chest to Bar
30 Double Under

Sunday 

Rest