ACP Week of 11/30/15

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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