ACP Week of 11/2/15

November 2, 2015

Monday 11/2/15
Jog 1 mile
5 Sets @ Easy Pace:
3-6 Front Squats
3-4 Hollow Superman + 3-4 Tap Kipping Chest-to-Bar Pullups
For Time:
10 Front Squats, 205#/135#
20 Chest-to-Bar Pullups
8 Front Squats
16 Chest-to-Bar Pullups
6 Front Squats
12 Chest-to-Bar Pullups
4 Front Squats
8 Chest-to-Bar Pullups
2 Front Squats
4 Chest-to-Bar Pullups
Snatch + Overhead Squat
80%x1, 85%x1, 90%x1, Build to Heavy 1 of Complex

 

Tuesday 11/3/15
Clean + Hang Clean
1@80%
1@85%
1@90%
1@Heavy of Complex
5 Rounds For Time:
Row 500m
Run 400m
8 Minutes Volume Accumulation:
3 Strict Pullups + 3 Windshield Wipers
Notes:
Pullups: Maintain strong hollow. Rep is counted at the bottom of the hollow hang, not when the chin clears the bar.
Windshield Wipers: Center to left to center to right to center = 1 rep

 

Wednesday 11/4/15
3 Sets @ Easy Pace
5 Pullups
5 Push Ups
10 Goblet Squats
Spidey Crawl ↓
Back Squat 3RM, 2 Down Sets
"Nasty Girls"
3 Rounds For Time:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans, 135#/95#

Snatch 85%x1, 87.5%x1, 90%x1, (92.5%x1)x2
 

 

Friday 11/6/15

6 Rounds, Not For Time:
5 Strict Handstand Pushups
4-8 Strict Toes-to-Bar
15 Hollow Rocks
"Karen"
150 Wall Ball for time, 20#/14# to 10'
20 Strict Pullups
20 Medicine Ball Squats
20 Kipping Handstand Pushups
20 Medicine Ball Cleans
20 Strict Ring Dips
20 Wall Ball Shots
Notes: Athlete should take their time on the gymnastics movements, and move at a quick but controlled pace though the medicine ball movements.
Strict Pull Ups → Band or Self Assist. Stict
Kipping HSPU → AB Mats
Ring Dips → Band or Self Assist. Strict

Death March 3x80'
Notes: Rest 2 minutes between sets. Use same weight as last 4x60'.


Saturday 11/7/15

Clean + Jerk 1 Rep Max

Back Squat 3RM, 95%x3, (90%x3)x2
OR

Run 2400m @ 0:01-0:02/400m faster than 3200m pace

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