ACP Week of 11/30/15

November 30, 2015

Monday 11/30/15

20:00 Skill Work

Muscle ups, Pistols, Handstand Push ups

7:00 AMRAP

Reps of 2-4-6-8, etc.
Deadlift (225#/155#)
Strict HSPU

5:00 Rest

Then

7:00 AMRAP

Reps of 2-4-6-8, etc.
Power Cleans (155#/105#)
Pistols (Alt.)

Row 2k @ 7

 

Tuesday 12/1/15

12:00 EMOM

Odd 4 Strict Press + 4 Push Jerks

Even :20 L Hold

Power Jerk

3-3-3-3-3 (3 RM)

5:00 AMRAP of 50 Unbroken Double Unders

12:00 EMOM:
Odd 10 WBS

Even 25 DU

 

Wednesday 12/2/15

"Helton"

3 Rounds:
Run 800 meters
30 DB Squat Cleans (#55/#35)
30 Burpees
Snatch 15×1 EMOM (ONLY DO IF YOU ARE RESTING TOMORROW)
Start at 75%.

Add load after no fewer than 2 and no more than 4 good lifts.

 

Friday 12/4/15

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

Thruster 5-5-5-5-5 reps

6:00 Double Under Practice
30 Barbell Good Mornings
3x8 Half Kneeling Unilateral Press

 

Saturday 12/5/15

30 minutes of:
12 walking-lunge steps
15 sit ups w/ plate
15 hip extensions
5 muscle-ups/5 pull ups & 5 Box Dips

Run 1 Mile

30 HSPU

30 DB/KB Weighted Lunges 

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