ACP Week of 10/19/15

October 19, 2015

Monday 10/19/15
Clean 4 Sets of 3 Reps @ 85%
"D.T"
5 rounds for time:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Power Jerks, 155#/105#

Run 4x4:00 @ 8-9, rest 4:00 between sets
Note: Run at a pace just shy enough of 10 to allow for consistency across sets.
Death March 3x80' (Rig is 44’)

Note: Rest 2:00 minutes between sets. Use same weight as last 4x60'.


Tuesday 10/20/15
Back Squat 6x3 @ 5RM + #5/#10
15-12-9-6-3 For Time:
Ring Dip
Box Jump (24/20)
Toes-to-Bar
Snatch 4 Sets of 3 Reps @ 85%

Wednesday 10/21/15
6 Rounds, Not For Time:
5 Strict Handstand Pushups
10-15 second L-Hold on Rings
15 Hollow Rocks
15-12-9-6-3 For Time:
Overhead Squat, 95#/65#
Russian Kettlebell Swing 70#/55#
Sit-Up
Lifting Complex of Clean + Front Squat + Clean + Jerk
1@80%, 1@85%, 1@90%, Build to Heavy 1 of Complex


Friday 10/23/15
1) 4 Sets of 8-10 Chest-to-Wall Shoulder Taps
Notes: Handstand Hold: Aim is to keep only nose and toes in contact with wall throughout the entire set. Maintain strong hollow. Walk into and out of position.
2) 6:00 Volume Accumulation: Candlestick Negatives

Candlestick Negatives: https://www.youtube.com/watch?v=g1_UYBr--o8

For Time in Teams of 3:
Row for Calories 5-10-15-20-25-20-15-10-5
Notes: Each athlete rows the prescribed calories, alternating athletes. Example: Athlete A rows 5 calories. Athlete B rows 5 calories. Athlete C rows 5 calories. Athlete A rows 10 calories. Athlete B rows 10 calories. Athlete C rows 10 calories. Etc.
6:00 Double Under Accumulation
Two Count Pause Back Squat Find a Heave Set of 2 then 2@95%, 2x2@90%x
Note: Leave one rep in the tank. Build in sets of 2.


Saturday 10/24/15
Barbells for Boobs
“Grace”
30 Clean + Jerks (135/95)
For Time

 

Monday 10/26/15
Skill Time:
Bar MU
Buddy Carry https://www.youtube.com/watch?v=K6LfAPETf3M
“Horton”
9 Rounds For Time w/ a Partner:
9 Bar Muscle-Ups
11 Clean + Jerks (#155/#105)
50 Yard Buddy Carry
Share work with your partner however you choose with one person working at a time. If you can’t find a partner, perform 5 Reps of each exercise per round and find a heavy KB/DB to carry.

Lifting Complex of: Snatch + Overhead Squat
​1@80%, 1@85%, 1@90%, 1@Heavy Set of the Complex

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