2-6 FEB 2015

Week Warm-UP
20 KBS
10 Cardinal Situp
15 Jump SQT
x4

Monday 2FEB2015
V:
1min max Thruster X 5(95/65#) (2min rest in between sets
(squat to depth arms fully locked out over head)
N:
1 min max Pull-up X 5 ( 2 min rest in between sets. Arms fully locked and chin above bar. Jump is acceptable).
V/N:
20 min EMOM
Odd: 5 HR Push Up, 10 SQT
Even: 10 KB Snatch(5 each arm)

Tuesday 3FEB2015
V:
30min of Work
COMPLEX Snatch
1 Power Snatch, 2 OHS, 1 Snatch (full)
(no more thatn 85% 1RM)
*THEN*
21-15-9
HSPU
WB(16/20)
N:
WB Shots
5x20 (Weight by athlete, focus is speed out of bottom, stable position in bottom, and proper hip extension)*All sets to be completed in under 1 min, 2min break*
*THEN*
21-15-9
Box Jumps(CAREFUL
Pull Ups(Jumping, banded, strict)

Wednesday 4FEB2015
V:
Open Work Out 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
N:
1RFT
6k ROW

Thursday 5FEB2015
V:
1RFT
Row 5k
*THEN*
15min ME Parrallette hold
N:
TECHNIQUE DAY
Front SQT/CLEAN

Friday
!!!FAMILY TIME!!!