ACP Week of 12/14/15

Monday 12/14/15

Sumo deadlift 5-5-5-5-5 Reps Bench press 5-5-5-5-5 Reps

3 Rounds:

5 V-Ups

10 Tuck Ups

15 Hollow Rocks

GYMU

Tuesday 12/15/15

3 Rounds For Time of: 500m Row 21 Burpees 12 Thrusters (95/65)

Squat Cleans 3 Sets of 6

Wednesday 12/16/15

10 Box Jumps 30"+45lb Plate/30" 10 Bar Muscle Ups 20 Kettlebell Snatches 55/35 20 Pistols 30 T2B 30 OHS 75/55 40 Sit Ups 40 Med Ball Cleans 20/14 50 Burpees 50 DU

-35:00 Time Cap-

GYMU

Friday 12/18/15

Row Sprints (Complete Each for Time)

1000m Row

750m Row

500m Row

250m Row

Dynamic WU:

2 Rounds of:

5 4-Point Squats

10 Toe Touches

10 Arm Circles F/B

10 Hip circles/leg

5 Pushups

5 of HSPU or Sub of Choice

*Move through it at your own pace this is a Warm Up

DE: Deadlift

5 Rounds of :10 Max DL’s @ 50% Rest 2:00

*Speed! Technique!

Saturday 12/19/15

Snatches w/ Coach Katie

21-18-15-12-9-6-3 Reps For Time of: Ring dips Overhead Squats 115/75

GYMU

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