ACP Week of 11/16/15

Monday 11/16/15 Watch Videos 3a & 3b: https://www.youtube.com/watch?v=1xAmK20U4-k&list=PLFbnejPGia02pyM9iu6SKC2fs2M2lA-A3&index=10

2 Rounds:

30 Single Unders

10ea. Leg of 3a (See Video)

10ea. Leg of 3b (See Video)

5 Hips Swings Forward/Backward ea. Leg

5 Hips Swings Side to Side ea. Leg

2 Mile Run Time Trial Notes: Compare to week of 8/24/15

ACP: Come 5:00-10:00 early to class and do this instead of the 1 Mile Run/2K Row Warm Up.

1 Mile Run or 2K Row

—then—

Coaches Choice of Warm Up Back Squat 1RM

Cash Out: Core Work

Tuesday 11/17/15 12:00 EMOM Alternating:

a) 15 Single Unders + 10 Double Unders

b) 8 Hollow/Superman on Rig or Rings

c) 4 Kipping Pull Ups on Rig or Rings

d) 4 Ring Dips

30 Muscle-Ups for Time

5 Rounds For Time: 50 Double Unders 10 Ring Dips Power Clean 60%x2x3

Wednesday 11/18/15 Jog 200m

20 Overhead Squats, empty bar

High Knees ↓↑

10 Snatch Low Liftoffs

Buttkickers ↓↑

10 Snatch High Liftoffs

High Knees ↓↑

10 Muscle Snatch

Buttkickers ↓↑

10 Snatch from Hip

Jog 200m For Time: 21 Squat Snatch, 115#/75# Run 600m 15 Squat Snatch Run 600m 9 Squat Snatch Run 600m

6:00 Volume Accumulation HSPU

Friday 11/20/15 3 Sets @ easy pace: Death March 50' 15 Medicine Ball Squats 1 Legless Rope Climb

For Time: 50 Wall Ball, 20#/14# to 10' 30 Squat Cleans, 155#/105# 5 Rope Climbs, 15' Ascent

ACP: 6 x 30 UB DU, Rest as needed.

Saturday 11/21/15

20 Russian Kettlebell Swings 10 Kettlebell Swings 15 Kipping Pullups 30 Walking Lunges 15:00 Skill Work: Running, Pull Ups

"Helen" 3 Rounds For Time: Run 400m 21 Kettlebell Swings, 24kg/16kg 12 Pullups Compare to week of 150824. Max Unbroken Strict Pullups Notes: Each rep is counted when the athlete comes to a full stop in a hollow hang at the bottom.

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