Week of 2016.12.12 – 2016.12.17

MONDAY

A. Front squat, 10-rep max
B. Strict pull-up capacity building, as many reps as possible in 5 minutes at 85% effort

2 to 3 rounds at max effort:
100-meter row
10 burpees
3-minute rest

TUESDAY

4 sets of:
A1. Single-arm Z press, 4-6 reps per side
A2. Side plank, 30 seconds per side

For time:
5 strict handstand push-ups
6 power cleans (70% of 1-rep max)
30 double-unders
7 strict handstand push-ups
8 power cleans
60 double-unders
9 strict handstand push-ups
10 power cleans
90 double-unders

WEDNESDAY

A. Hang power snatch, 4 reps at 65% of power snatch 1-rep max

15 minutes of:
5 kettlebell/dumbbell push jerks, left arm (as heavy as possible)
2 lengths overhead carry, left arm (same weight as jerk)
5 kettlebell/dumbbell push jerks, right arm
2 lengths overhead carry, right arm
45-second front plank
8 cossack lunges, left leg
8 forward lunges, left leg
8 cossack lunges, right leg
8 forward lunges, right leg

THURSDAY

Every minute on the minute for 10 minutes:
Even minutes: pull-up progression, max reps in 30 seconds
Odd minutes: double kettlebell swing, 12 reps

Functional Range Conditioning

FRIDAY

A. Deadlift, 1 rep max with controlled descent
B. Double overhand deadlift hold at 50% of A, as long as possible

21-15-9 for time:
Thrusters (95 lb. / 65 lb.)
Burpees

SATURDAY

With a partner, complete as many rounds and reps as possible in 10 minutes of:
20 back squats
15 push-ups
10 pull-ups

Rest, then complete as many rounds and reps as possible in 10 minutes of:
20 wall ball shots
20 box jumps
20 sit-ups

Rest, then complete as many rounds and reps as possible in 10 minutes of:
30-calorie row
20 lateral hops over erg
30 double-unders