ACP Week of 11/9/15

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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