ACP Week of 11/9/15

November 9, 2015

Monday 11/9/15
Jog 800m
2 Sets:
5 Snatch Low Liftoffs
5 Snatch High Liftoffs
5 Muscle Snatch
5 Overhead Squats
5 Snatch
Snatch 1RM
21-15-9 For Time:
Deadlift 185#/125# (Scale: 45%)
Bar Facing Burpee
3x15-20 Pike/Straddle Leg Lifts

Straddle Leg Lift: https://www.youtube.com/watch?v=xNLuw7gSArM
Straddle is generally easier than Pike

Pike Leg Lift: https://www.youtube.com/watch?v=sBhQxMfpuJU

Tuesday 11/10/15
3 sets:
Pike to Plank ↓
3 Strict + 4 Kipping Pullups
15 Hollow Rocks
3 Strict + 4 Kipping Ring Dips
20 Walking Lunges

M:1 8:00 Practicing Chest-to-Wall Handstand + Walk Off Wall
M:2 6:00 Volume Accumulation: Candlestick Negatives
As Far As Possible in 10:00
1 Strict Ring Dip
1 Strict Pullup
4 One Legged Squats, alt.
2 Strict Ring Dips
2 Strict Pullups
8 One Legged Squats, alt.
3 Strict Ring Dips
3 Strict Pullups
12 One Legged Squats, alt.

Death March 3 x 80'

Rest 2:00 between sets.

Add weight to last week if you can keep consistent form. 

 

Wednesday 11/11/15

“Jeremy”

AMRAP in 4:00 of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”

AMRAP in 4:00 of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”

AMRAP in 4:00 of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Run 6x800m @ 8-9, rest 1:1


Friday 11/13/15
2 Sets:
High Knees ↓↑
10 Push Press
Buttkickers ↓↑
10 Front Squats
Carioca ↓↑
10 Thrusters
Buy into next round w/ 200m Jog
Push Press

2 Sets of 2 @ 5RM

5 Rounds For Time:
10 Thrusters 135#/95#
Run 400m
For Time: 10 Rope Climbs, 15' Ascent Notes

Rope Climb: Select a challenging variant. If 10 legged rope climbs is very easy, go legless. 

 

Saturday 11/14/15
Skills Class w/ Coach Jeremy

Back Squat

2 Sets of 2 Reps @ 5RM

20:00 AMRAP
5 Muscle-Ups
10 Handstand Pushups
20 Kettlebell Swings (#70/#55)



 





 

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