Training 1-9-17 to 1-15-17

Monday

A1: Assisted muscle up negative into false grip ring row - 1+6-8 x 4
A2: Shoulder Extension Mobility
B: False grip dead hang - 20s x 3
C: Power Snatch + Snatch - 1+1 OTM x 6 + 4-5 more sets building to a tough 1+1
+
AMRAP 3 Rest 3

6 Cals Row
9 Pull ups
12 Thruster 95/63

9 Cals Row
9 Pull Ups
9 Thruster 115/73

12 Cals Row
9 Pull Ups
6 Thruster 135/95

Tuesday

A: Power Clean + Hang Clean - 1+1 OTM x 6 + 4-5 more sets building to a tough 1+1
+
5, 4, 3, 2, 1, 5, 4, 3, 2, 1 - HSPU in unbroken sets as fast as possible
+
50-40-30-20-10 Assault Bike Cals and Double Under

Wednesday

A: Push Press - Build to a medium set of 5 for the day
B: Front Squat - 85% x 2 x 2
C1: Ring Dip - 4-6 x 4 emphasizing depth and quality
C2: Rings through shoulders Ring Row Hold - 20s x 4-6
C3: Shoulder Ext Stretch while resting
D1: V-up - 15 x 4 - straight legs and fingers touch toes
D2: Ring FLR - 60s x 4

 

Thursday

Rest

Friday 

A: Row - 1500m x 5; rest 3:30
B1: Strict Toes to Bar - 10 x 4
B2: Hang Clean - 65% x 5 x 4
C1: Deadbug - 20 x 3
C2: Side Plank 60s x 3

Saturday

A1: Ring Support/Dip Support - 20s/20s x 5
A2: False Grip Ring Pull up - 2-3 for maximum elevation x 5
B: Hang Snatch + Overhead Squat - 1+1 x 6 OT2M + 4-5 more sets building to a heavy 1+1
C: Front Squat - 75% x 5 x 3
+
AMRAP 14

60 Cals Row
50 Burpee Box Jump Over
40 Wall Ball
30 Power Clean 135/95
20 Toes to Bar
1 Muscle Up