ACP Week of 2/15/16

February 15, 2016

WEEKLY ACCUMULATION:
15-20 Muscle-Ups
30-40 Handstand Pushups
30-40 Chest-to-Bar Pullups
30-40 Toes-to-Bar

Notes: This portion of the extra work should be completed over the course of the week. All work should be submaximal and be completed with perfect form, adhering to Open standards. Weekly volume should be scaled down to your needs.

This work is in addition to any instances of these movements which come up in workouts.

 

Monday 2/15/16

Back Squat

5x4 with 90% of 4RM (From: 2/9)
3 Rounds For Time:
15 Wall Ball 20# to 11'/14# to 10'
12 Handstand Pushups
9 Snatches 115#/75#
6 Muscle Ups
4x10 Hip Extension
Notes: Controlled descent, explosive ascent. Keep abs tight.


Tuesday 2/16/16

3 Sets @ Easy Pace:
5 Tap Swings on Pullup Bar
10 Hollow Rocks
10 Squats

Clean Low Liftoff + Clean High Liftoff + Clean
70%x1, 75%x1, 80%x1, 82.5%x1x3
15-12-9-6-3 For Time:
Deadlift, 275#/185#
Chest-to-Bar Pullup

Jerk 3-3-3, 3x3
Notes
Add 5-10lbs to each set from last week.

 

Wednesday 2/17/16

Front Squat 4RM
Then 2 Sets of 4@90%

5 Rounds For Time:
7 Thrusters 135#/95#
21 Double Unders
Run 3200m Time Trial​

Friday 2/19/16

Run, Row, or Airdyne 5:00
4 Sets @ Easy Pace
5 Box Jumps or Step-Ups
5 Push Press, 45#/35#
5 Toes-to-Bar
EMOM 9:00 alternating:
a) 8 Box Jumps or Step-Ups
b) 6 Push Press, begin at 95#/55#, add 10# each set
c) 4 Toes-to-Bar
2 Sets:
:10 Sprint on Rower or Airdyne
Rest until heart rate returns to normal.
CrossFit Games Open Workout 12.3
18:00 AMRAP
15 Box Jumps 24"/20"
12 Push Press 115#/75#
9 Toes-to-Bar

Snatch Low Liftoff + Snatch High Liftoff + Snatch 70%x1, 75%x1, 80%x1, 82.5%x1x3

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