15-19 DEC 2014

Week Warm Up
3RDS
100 singles/ 50 Double Under
Duck Walk (rig-wall and back)
15 OH Arm claps(4 count)

Monday 15DEC2014
V:
5x5 OHS (135/95)
*THEN*
21-15-9
Deadlifts/ Bar Over Burpee
*Athlete does not have to be facing the bar. Goal is to find a sustainable pace to for the competition on Friday. DO NOT GO HEAVIER!*
N:
1 RFT=150 SQTs
21-15-9
Ball Slam
HR Push up

Tuesday 16DEC2014
V:
3O MIN *LIGHT* Snatch Work
30 MIN *LIGHT* Clean/JERK Work
*Work all positions(floor, mid hang, high hang, knee, pauses etc)
N:
1 RFT
60 Push up
200m Row
40 Push up
200m Row
20 push up 200m Row
*THEN*
Pull-up / K2E Practice

Wednesday 17DEC2014
V:
Tempo FSQT 6x3 (5-3-1-0) (Max 20min)
*3sec down, 3sec at bottom, 1sec drive up, 0sec rest before starting next rep*
20min AMRAP (Easy Pace)
5 Pullup
10 SU
15 SQT
N:
20 min EMOM
E: 7 Burpee
O: 5 Deadlift, 10 SQT
*THEN*
Strict Press/ Push Press Practice

Thursday 18DEC2014
V:
Push Press 5x5 (60,65,70,75,75%)
*THEN*
20min EMOM
E=5 Thruster (115/95)
O= 7 Burpee
N:
Rower Sprints
Sprint 1 min, rest 45 sec X 6, rest 5-7min Repeat

Friday 19DEC2014
V:
FAMILY TIME