11-15 MAY 2015

Warm-Up
 10 SQT
 10 Cardinal Sit Up
 10 Burpee

 Monday:
 V:
 6x1 min Sit up(1 min break)
 Then
 3x1min Plank Hold
 *THEN*
 "Diane"
 21-15-9
 Deadlift(225/185)
 HSPU
 N:
 Military Press(naked bar/PVC or 55-95)
 3x10
 *THEN*
 21-18-15-12-9-6-3-1
 KB Goblet SQT
 KB Swing
 Tuesday:
 V:
 GM: 1x12, 1x10, 2x6, 1x8
 B SQT: 1x10, 1x8, 2x6, 1x8
 *THEN*
 3rds
 20 KB Swing
 20 KB Snatch
 N:
 7min
Pull-Up
 *THEN*
 21-15-9
 4 ct FWD Lundge
 V up
 Wednesday:
 V:
 DL 1x10, 1x8, 2x6, 1x8
 12 AMRAP
 10 WB
 10 Push Press(135/75)
 10 Barbell Lundge
 N:
 HSPU
(Work technique, wall/box/wall walk)
 *Then*
 12 AMRAP
 10 KB swing
 10 Box Jump
 10 HR push-up
 Thursday
V:
 Clean & Jerk
 1x4, 1x3, 2x2, 1x3
 3rds
 15 Box Jump
 15 Burpee
 15 Weighted Sit-up
 N:
 Deadlift work(POSTURE)
 *THEN*
 21-15-9
 SQT
 Burpee Box Jump Over
 Friday
 !!!!!FAMILY TIME!!!!