ACP Week of 12/7/15
Monday 12/7/15
12:00 EMOM
1) 15 Banded Good Mornings
2) :20 Hollow Hold/:20 Superman Hold on Floor
3) 7 Four Point Squats (https://www.youtube.com/watch?v=IWWGbmMPYUE @:45)
4) 20 Hanging Hollow/Superman
For Time 30 Deadlifts 185/125 30 Calorie Row 30 Overhead Squats 95/65
3 Rounds For Time of:
40m Walking Lunges (↓↑ in Main Gym)
20 Jumping Air Squats
400m Run
Tuesday 12/8/15
Front Squat
7-7-7-7-7
(5 Working Sets, Building to a Heavy Set of 7)
Tabata
4:00 Alternating Hollow Rocks/Double Unders
4:00 Alternating Med Ball Twists/Med Ball Cleans
GYMU
Wednesday 12/9/15
20:00 Goat Work
“NON”
"Naughty" (Rx)
7:00 AMRAP
7 Deadlifts 115/75
7 Thrusters 115/75
7 Burpee Over Bar
Or
"Nice" (Scaled)
7:00 AMRAP
7 Deadlifts 75/55
7 Thrusters 75/55
7 Burpee Over Bar
Hang Power Snatch
5 Rounds, go every 2:00 of:
:15 Max Hang Power Snatches @ 65% of 1 RM
If tomorrow is your rest day: Establish 3RM Weighted Pull Up + 3RM Weighted Ring Dip
Thursday 12/10/15
Strength and Conditioning Rest Day!
30:00 Mobility around trouble areas.
Friday 12/11/15
5 Rounds For Time of: 50ft OH Walking Lunges w/ Plate (45/35/25) 21 Burpees
Power Clean 20:00 to find a 2 RM 5@Barbell 3@60% 2@70%+
Saturday 12/12/15
“Scooter”
On a 35:00 Clock w/ a Partner Complete AMRAP in 30:00 of: 30 Double Unders 15 Pull Ups 15 Push Ups 100m Sprint
Then 5:00 to find a 1RM Partner Deadlift
GYMU
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