2016/09/12-18

Monday 

STRENGTH
Every 2 min x 8 min:
Bar Hang w/Med Ball x :30
Sprint 100m
Rest

CONDITIONING
"Juice Box"
3 rounds for max reps:
2 min: 250m Row + Max Double-Unders
2 min: Rest
2 min: Max Burpee Box Jumps (24/20)
2 min Rest

Tuesday

STRENGTH I
Pause Back Squat 5x3

STRENGTH II
Deadlift 3x5 (same load)

CONDITIONING  
"Pony"
5 rounds for time:
12 KB Russian Swings (70/53)
6 Ring Dips

Wednesday 

SKILL
KB Snatch

CONDITIONING
"Carnival"
7 rounds of 2 min work/ 2 min rest (28 min):
10 KB Snatches (53/35)
10 Pistols, alternating
10 KB Swings (same load)
Max Double-Unders in remaining time
(Rest 2 min)
*compare to 6/16/16

Thursday 

STRENGTH
4 sets:
Chest-to-Wall Handstand x 50 sec
Chest-to-Bar Inverted Row x 10 reps
Rest 3 min

CONDITIONING
"Ab Hero"
2 sets for max reps:
60 sec Ring Support Knee Raises
60 sec Plank Jacks
60 sec Plate Sit-Ups (45/25)
60 sec Rest

Friday

STRENGTH
Front Squat 4x4

CONDITIONING
"Grace Plus"
For time:
30 (Power) Clean & Jerks (135/95)
30 Bar Facing Burpees

Saturday 

TBD