WEEK OF 8/13/2018

Monday

Strength
5 Sets
3 Hang Power Cleans
2 Power Cleans
1 Squat Clean
30 sec Plank Hold

Rest as needed between sets. Focus on set up for clean before each rep. Go for quality reps, not speed. Pick a weight that allows for this to happen. Do a few warm up sets until you reach your working weight. Use barbell or dumbbells.

Conditioning
AMRAP in 12 mins
40 yd Sled Push (90/45)
15 KB Russian Swings
30 Ab Mat Situps

Tuesday

Strength
6 x 200m
Rest 2 mins between runs

Conditioning
30 Goblet Squats
30 Ring Rows/Pull Ups or any combo of the two
30 Plank Walk Ups
50 Slam Balls
30 Plank Walk Ups
30 Ring Rows/Pull ups or any combo of the two
30 Goblet Squats

Wednesday

Strength
EMOTM for 10 mins
8-12 Wall Balls

Conditioning
2 Rounds
1000m Row
25 MB Cleans to Shoulder (alt shoulders)
25 Hanging Knee Raises

Thursday

Strength
5 x 6 Deadlifts
Use KBs or Barbell, increase weight as you go
12 Deadbugs after each set

Conditioning
13 Minutes of Work
Min 1-3 of: Jump Rope
Min 4-5 of: DB Push Press
Min 6-8 of: Lying Rope Climbs
Min 9-10 of: DB Push Press
Min 11-13 of: Jump Rope