Training 2-13-17 to 2-19-17

Monday 

4 sets

3 Bar Muscle Up
30 Double Under
30 Glute Bridge
Rest as needed
+
Snatch - 3 Tough Singles at same weight 

Rest as needed

AMRAP 3 x 2; Rest 2

30 Box Jumps
Max Thruster 95/63

Rest 4

15-12-9

Power Snatch 75#
Wall Ball 30/20

Tuesday

Rest as needed between blocks


Assault Bike 60 Cals
+
3 TnG Power Clean + 5 Burpee + 350m Row x 3 HARD; rest 4
+
Easy 2k Row/100 Cal AB (10 minutes) + stretch and roll

Wednesday

A: 5 Deadlift + 5 Power Clean + 5 Power Jerk OTM - Starting @135/95 add 10# every minute until failure
B: Front Squat - 2 tough doubles @same weight
C: Chest to Bar Pull Ups - 15 x 3 sets
+
20 minutes easy

Row 500m
12 Walking Lunge
15 Push Ups
30s/side Side Plank


Thursday

Rest

Friday 

A: Row - 1000m x 5; rest 3
+
5 Sets

15 V-up
Assault Bike 20/16 Cals
30 Double Under
Rest 1
+
3 Sets not for time

90s/Side Side Plank
30s Hollow Hold

Saturday

A: Deadlift - Tough 5 and done
+
100 Wall Ball 18#
Rest 5
5 Minutes to Build to a max Clean and jerk - Can warm up beforehand, but bar must start unloaded
Rest 5
50 Chest to Bar Pull Ups

Sunday 

Rest