ACP Week of 10/27/15

October 26, 2015

Hi Friends,

Thank you for being patient with this week's program. 
I'm back in the country; so let's do this thing! ;)

Here is Tuesday (10/27) - Sunday (11/1)
Hit me up with feedback and questions.
Have fun.

Tuesday 10/27/15
5 Rounds:
5 Overhead Squats
5 Front Squats
5 Pushups
20 Hollow Rocks
Notes: Keep OHS and FS light, but add a bit of weight each round.
13.1 (Repeat WOD from The 2013 Open)
17:00 AMRAP
40 Burpees*
30 Snatches (#75/#45)
30 Burpees
30 Snatches (#135/#75)
20 Burpees
30 Snatches (#165/#100)
10 Burpees
As Many Reps As Possible of Snatches (#210/#120)
*Rx Burpees = to a 6'' target/mark.
Back Squat 5RM, then 5@95%, 3 Sets of 5@90%
Super Set Back Squats with 15-20 Pike/Straddle Leg Lifts
(Do first set after 5RM, then after each down set.)
Straddle Leg Lift: https://www.youtube.com/watch?v=xNLuw7gSArM
Pike Leg Lift: https://www.youtube.com/watch?v=sBhQxMfpuJU
Try both. Straddle is generally easier than Pike


Wednesday 10/28/15
3 Rounds (Easy Pace)
1:00 Kettlebell Swings (Light)
1:00 Perfect Pushups
1:00 Jump Rope Single Unders
RDL
5 Sets of 8 Reps @ 90% of 8RM
10:00 AMRAP
10 Kettlebell Swings (#70/#55)
10 Strict Ring Dips
30 Double Unders
20:00 EMOM
Alternating:
a) 1-4 Muscle-Ups
b) 4-8 Strict Toes-to-Bar
Notes: Select numbers where you can complete each round with good form. You should feel like you're working, but not as if you're flirting with failure or technical breakdown. 


Friday 10/30/15
4 Sets:
5 Clean Low Liftoffs
5 Clean High Liftoffs
5 Clean from Hip
5 Hang Clean
5 Clean
NotesStart with empty bar. Add a little bit of weight each set.
Clean + Front Squat + Clean 80%x1, 85%x1, 90%x1, build to heavy set
30-20-10 for time:
Barbell Step-Up 95#/65#
Pullup
Butterfly Sit-Up
Pushup
4 Rounds For Time:
Row 500m
3 Rope Climbs, 15' Ascent


Saturday 10/31/15
4 Sets:
5 Snatch Low Liftoffs
5 Snatch High Liftoffs
5 Muscle Snatch
5 Overhead Squats
5 Snatch
Notes: Start with empty bar. Add a little bit of weight each set.
Snatch + Hang Snatch 80%x1, 85%x1, 90%x1, build to heavy set
5 Rounds For Time:
50' Overhead Walking Lunge, 45#/35#
21 Burpees
Push Press
5RM, 5@95%, 2 Sets of 5@90%


Sunday 11/1/15
Run 4x800m @ 8-9RPE,
​Rest 1:1

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