ACP Week of 1/4/16

January 4, 2016

Monday 1/4/16

3 Sets @ Easy Pace:
40 Single Unders + 10 Double Unders
5 Strict Pullups (Or Negatives)
10 Goblet Squats
15 Hollow Rocks

Front Squat

Build to Heavy 2 Rep

AMRAP in 12:00 of:
10 Pullups
20 Sit-Ups
40 Double Unders

Back Squat 10x3 on 2:00 @ Weight you feel you could do 5 reps at.
 

Tuesday 1/5/16

EMOM for 12:00 alt:
a) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Strokes)
b) 5 Half Kneeling Press/Side
c) 6-10 Medicine Ball Cleans

12:00 Skill Work

Rope Climbs

Power Cleans

3 Rounds For Time:
15 Power Cleans 135/95
20 Pushups
30 Wall Balls 20/14
2 Rope Climbs

In 15:00

2 + 1 Clean & Jerk to Max 

 

Wednesday 1/6/16

Come 5:00 - 10:00 Early

5 Sets:
5-1 Snatch Low Liftoff
5-1 Snatch High Liftoff
5-1 Muscle Snatch
5-1 Tall Snatch
5-1 Snatch

15:00 EMOM

1 Snatch

3 Rounds Each for Time:  

500m Row

16 KB Snatch 55/35

Rest as Needed (2:00-3:00)

Run 3x1200m

Work:Rest 1:2

 

Friday 1/8/16

Push Press

Build to Heavy Double

2 Rounds For Time:
10 Muscle-Ups
20 Box Jumps 30"/24"
10 Overhead Squats 175/115

Deadlift (Thursdays MAIN CLASS)

Build to a Heavy Set of 3

 

Saturday 1/9/16

EMOM for 16:00 alt:
a) 8 Good Mornings (Band - Barbell)
b) 5 V-Ups or 5 Tuck-Ups + 10 Hollow Rocks

AMRAP in 18:00:
18 Goblet Squats 35/25
36 Kettlebell Swings 35/25
54 Double Unders

Touch'n Go Power Snatch to Heavy Double

 

 

 





 

Please reload

Featured Posts