Week of 2016.12.19 – 2016.12.24

MONDAY

A. Front rack step-ups, 3 x 10 reps per leg (increase weight each set)
B. Strict pull-up progression: 5 x 45 seconds on / 30 seconds off

4 rounds for max effort:
30-second row sprint
3-minute rest

TUESDAY

4 sets of:
A1. Standing strict press, 6 reps
A2. Side plank, 40 seconds per side

Complete as many rounds and reps as possible in 12 minutes of:
1 handstand push-up
1 toes-to-bar
1 power clean (185 lb. / 135 lb.)
2 handstand push-ups
2 toes-to-bars
2 power cleans
3 handstand push-ups
3 toes-to-bars
3 power cleans
Continue increasing by 1 rep each round until time has elapsed.

WEDNESDAY

Hang power snatch, 4 reps at 70% of power snatch 1 rep max

Every minute on the minute for 15 minutes:
Minute 1: Rope climb, 1-3 reps
Minute 2: Double-unders, 40 seconds
Minute 3: Single-arm dumbbell overhead squat, 5 reps per side
Minute 4: Reverse bear crawl, 2 lengths
Minute 5: Strict high pull, 8 reps per side

THURSDAY

Every minute on the minute for 12 minutes:
Minute 1: Battle rope, 20-30 seconds
Minute 2: Single-arm kettlebell swing, 15 reps left arm
Minute 3: Single-arm kettle bell swing, 15 reps right arm
Minute 4: Strict toes-to-bar or knees-to-elbows, 40 seconds

Functional Range Conditioning

FRIDAY

Back squat, 20-15-10-5

"Diane"
21-15-9 for time:
Deadlifts (225 lb. / 135 lb.)
Handstand push-ups

SATURDAY

"12 Days of Christmas"