ACP Week of 3/7/16

March 7, 2016

WEEKLY ACCUMULATION:
20-25 Muscle-Ups
35-45 Handstand Pushups
35-45 Chest-to-Bar Pullups
35-45 Toes-to-Bar

 

Monday 2/7/16

Clean & Jerk
2@80%,

1@85%,

1@90%,
Build to Heavy Single

For Time:
84 Double Unders
21 Burpees
21 Toes-to-Bar
60 Double Unders
15 Burpees
15 Toes-to-Bar
36 Double Unders
9 Burpees
9 Toes-to-Bar
Row 4x750m
Work:Rest 1:2

 

Tuesday 2/8/16

Back Squat 3RM, 
then 3 Sets of 3 @ 90% of 3RM

3 Rounds For Time:
15 Pullups
100' Walking Lunge

Can be done with Fitness Class:

Push Press

3-3-3-3-3

14:00 AMRAP

14 Wall Balls

14 Sit Ups

14 Box Jumps

 

 

Wednesday 2/9/16

Snatch Grip Push Press + Snatch Balance
1-1-1, 3x1
3 Rounds, Each For Time:
10 Shoulder-to-Overhead, 155#/105#
30 Calorie Row
Notes:
Scale for intensity!
Each round is a sprint.

Front Squat 3RM,
then 90%x3x3

 

Thursday 2/10/16

Warm Up with MAIN CLASS
Spend 30:00 on Mobility:
Specific to Your Goat Areas

 

Friday 2/11/16

Warm Up with MAIN CLASS
Spend the rest of the hour
practicing movements for FNL at light intensity
and strategizing pace for the WOD.

 

Saturday 2/12/16

WOD TBA
Snatch 80%x3, 85%x2, 90%x2, Build to Heavy Single

4x10 Hip Extension
 

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