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This Week's Training Outline!

02/13/2017

Posted On: 02/13/2017 by Christian Davila
Post Type: WOD

MONDAY 

Deadlift- 3x8 TNG @65-75%

 

Practice

5 Rounds
-15 Russian KBS
-15 Sit-ups
-15 Split Jumps

 

TUESDAY

Push Press/Power Jerk- Work to Heavy 3+2

 

Competition 

7RFT
-7 Burpees to a 6" target
-7 Hang Power Cleans P: (62/42) F: (52/35)
-7 Front Squats  
*10min Cap

 

WEDNESDAY

Cleans- 4x5 @70% or more

 

Skill Work

14min EMOM
Odd: 6 HSPU
Even: 40 DU

 

THURSDAY

3 Sets:
-10 Scap HSPU
-10/10 Banded Knee Walks
-10 Good Mornings

 

4 Sets
-20/15cal bike
-20/15cal row
Rest at least 2:00

 

FRIDAY

Power Snatch/Snatch/OHS- 5 Sets @90% of Power Snatch Max 

 

"11.6"

7min AMRAP
-Thrusters (45/30)
-Chest to bar Pull-ups
*climb by 3s

 

SATURDAY

Close Grip Bench Press- 4x10 AHAP
*Row 250m After each set

 

For Time with a Partner
-100 STOH
-100 Wall Balls
-100 Box Jumps
-100 KB Lunges

 


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