20160314

Monday
Overhead Squat
Work up to a heavy set of 5 Overhead Squats

Immediately into 3x3 Back squats, climbing

Conditioning
4 RFT:
5 strict pull ups or elevated ring rows

7 DB/kb Thrusters, 70/50
1 Rope Climbs
7 DB Thrusters, 70/50

 

Tuesday

8 Muscle ups or transition work
16 Power Snatch, 135/95
24 Box Jumps, 24/20
8 Muscle ups
12 Power Snatch, 155/105
16 Box Jumps, 30/24
8 Muscle ups
8 Power Snatch, 185/135
8 Box Jumps, 40/30

 

5x300m run (Nation mailbox to Aurora),  Rest 20s

 

 

Wednesday

Barbell
Work up to a heavy single Power Clean

2. Barbell Conditioning
5 climbing sets of: 3 Front Squats + 1 Jerk

Conditioning
EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 KBs, ahap
Minute 4: 15 Push Press, 95/65

 

Thursday

EMOM 10

Even:  10/12 cal row

Odd: 8x10m shuttle run

EMOM 10:

Even 10 wall balls

Odd 10 KBS

EMOM 16

1 TGU, alternate

 

Friday

16,4

 

Saturday
For time
50 Calorie Row
50 Box Jump Overs, 24/20
50 Deads, 185/125
50 Wall Balls, 20/14
50 Ring Dips
50 Wall Balls,
50 Deads, 185/125
50 Box Jump Overs, 24/20
50 Calorie Row

 

SUNDAY

Rowing:

2000m, 2 min rest
400m, 4 min rest
1200m, 2 min rest
400m, 4 min rest
800m, 2 min rest
400m

Note that there is much rest after a short row.  That means that the short row is a sprint.

 

EMOM:  odd legless rope climb, even 8 back squats, light.