Week of 2017.01.09 – 2017.01.14

MONDAY

A. Front rack step-up, 3 x 8 reps per leg
B. Strict pull-up progression, 6-10 reps on the minute for 8 minutes

4 rounds at high effort:
60-second row
2-minute rest

TUESDAY

3-4 sets of:
A1. See-saw dumbbell press, 6-8 reps per side
A2. Front-leaning rest on rings, 45-60 seconds

Complete as many rounds and reps as possible in 10 minutes of:
10 deadlifts (185 lb. / 135 lb.)
10 burpees over barbell
10 wall ball shots

WEDNESDAY

Hang power snatch, 5 x 1 (85% of power snatch 1-rep max)

Every minute on the minute for 12 minutes:
Minute 1: Handstand push-up progression, 5-8 reps
Minute 2: Double-unders practice, 40 seconds
Minute 3: L-sit hold, 15-30 seconds
Minute 4: Kettlebell or dumbbell snatch, 6 reps per side

THURSDAY

Turkish get-ups, 5 x 2 reps per side

Functional Range Conditioning

FRIDAY

Back squat, 12-8-6-4

21-15-9 for time:
Thrusters (95 lb. / 65 lb.)
Lateral burpee box jumps (24" / 20")

SATURDAY

With a partner, complete as many rounds and reps as possible in 8 minutes of:
P1: 500-meter row
P2: Farmer's carry

Rest 3 minutes, then complete as many rounds and reps as possible in 8 minutes of:
P1: 25 push-ups
P2: Battle rope

Rest 3 minutes, then complete as many rounds and reps as possible in 8 minutes of:
P1: 40 double-unders
P2: Double-overhead kettlebell carry

Every time P2 stops, P1 must also stop