Training 2-6-17 to 2-12-17

Monday

5-1 Bar Muscle Up
8 steps/side Single ARM DB Overhead Lunge
+
Snatch - 85% x 1 x 3

Rest as needed

AMRAP 3 x 2; Rest 2

Row 50/40 Cals
Max Power Snatch 75/53

Rest 4

20 Burpee Box Jump Over
Max Chest to Bar Pull ups

Tuesday

Rest as needed between blocks


Row 500m @90-95%
+
15-12-9

Thruster
Burpee over Box
+
75 Double Under
15 Push Press 135/93
350m Row
+
Easy 2k Row/100 Cal AB (10 minutes)

Wednesday

A: Hang Clean - 10 TnG x 3; rest 1
B: Front Squat - 85% x 1 x 3
C: Wtd Ring Dip - 2-3 x 3 sets
D: Wtd Chest to Bar pull up - 3-5 x 3 sets
+
3 Sets

20 V-up
5/side KB Windmill


Thursday

Rest

Friday 

A: Row - 1000m x 4; 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: Sotts Press - 5 x 4 sets
*from front
B: Clean - 90% x 1 and done
C: Deadlift - 60-70% x 5 x 10 OTM
+
AMRAP 12

10m 2 DB Overhead Walking Lunge (you choose weight)
5 Burpee Over DB’s
10m 2 DB Overhead Walking Lunge
1, 2, 3, 4, 5... Bar Muscle Up

Sunday 

Rest