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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