Week of 2018.01.08 – 2018.01.13

MONDAY

Back squat: 4 x 5 reps at 68%-73%-78%-83% of 1-rep max

30-20-10 reps for time of:
Kettlebell swings (53 lb / 35 lb)
Toes-to-bars

TUESDAY

Press complex: 3 push presses + 1 split jerk; build to a heavy over a minimum of 6 sets

For time:
42 wall ball shots (20 lb / 14 lb)
21 box jumps (24" / 20")
30 wall ball shots
15 box jumps
18 wall ball shots
9 box jumps

WEDNESDAY

Deadlift: build to heavy triple

"Diane"
21-15-9 reps for time of:
Deadlifts (225 lb / 155 lb)
Handstand push-ups

THURSDAY

Double-unders practice: 5-10 minutes

For time:
50 double-unders
50 AbMat sit-ups
25 medicine-ball cleans (20 lb / 14 lb)
40 double-unders
40 AbMat sit-ups
20 medicine-ball cleans (20 lb / 14 lb)
30 double-unders
30 AbMat sit-ups
15 medicine-ball cleans (20 lb / 14 lb)
20 double-unders
20 AbMat sit-ups
10 medicine-ball cleans (20 lb / 14 lb)
10 double-unders
10 AbMat sit-ups
5 medicine-ball cleans (20 lb / 14 lb)

FRIDAY

4 supersets of:
A1. Bench press, 10 reps
A2. Strict pull-up, 10 reps

With a partner, row 5000 meters for time:
• Alternate every 250 meters
• Non-rowing partner holds ring plank from Meter 50 to Meter 200 of each 250-meter segment

SATURDAY

4 supersets of:
A1. Kettlebell front rack step-ups, 16 reps (8 per side)
A2. Kettlebell single-leg good mornings, 16 reps (8 per side)*
A3. Dumbbell row, 16 reps (8 per side)
* Scale down to both legs if necessary

With a partner, perform 150 burpees for time:
• Non-burpee partner holds barbell overhead
• Reps only count while partner is in static hold