Week of 2017.03.27 – 2017.04.01

MONDAY

A. Deadlift with 5-second pause below the knees, 4 x 5 reps
B. Press with 31X1 tempo, 3 x 10 reps

As many rounds and reps as possible in 7 minutes of:
5 handstand push-ups
10 left-arm kettlebell swings
10 right-arm kettlebell swings

TUESDAY

Every minute on the minute for 40 minutes:
Minute 1: Rope climb, 2-3 reps
Minute 2: Hang power clean, 10 reps
Minute 3: Double push-up burpees, 10 reps
Minute 4: L-sit hold, 20-30 seconds
Minute 5: Hang power snatch, 5 reps

WEDNESDAY

Back squat, 20-rep maximum (aim for 50% of 1-rep maximum)

3 sets for total reps:
60 seconds of barbell front-rack lunges
20 seconds of rest
60 seconds of lateral burpees over barbell
20 seconds of rest
60 seconds of chest-to-bar pull-ups
2 minutes of rest

THURSDAY

Every minute on the minute for 10 minutes:
Even: Strict press, 8 reps (as heavy as possible)
Odd: Double-unders practice, 40 seconds

Functional Range Conditioning

FRIDAY

Front squat, 4 x 3 reps

As many rounds and reps as possible in 12 minutes of:
9 ring dips
12 box jumps
* 3 burpees at the top of every minute

SATURDAY

Handstand walk practice

Murph training:
2-kilometer row / 1-mile run
10 rounds of Cindy
 • 5 pull-ups
 • 10 push-ups
 • 15 air squats
2-kilometer row / 1-mile run