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This Weeks Training – 2/15/16 – 2/19/16

15
Feb

This Weeks Training – 2/15/16 – 2/19/16

Monday
Skill/Strength
Establish 1 RM Snatch
WOD
15-12-9-6-3
chest to bar pullups
ring dips
pistols (left + right = 1 rep)
Cool Down
Coaches Choice
Tuesday
Skill/Strength
5 minutes of Chelsea
EMOTM
5 pullups
10 pushups
15 squats
WOD
4 RFT
30 dubs (3:1)
6 power cleans (155/105)
6 toes to bar
Cool Down
Coaches Choice
Wednesday
Skill/Strength
Establish 1 RM Back Squat
WOD
16 min AMRAP
10 push press 95/65
12 KB swings 70/55
14 box jumps 24/20
Cool Down
Coaches Choice
Thursday
Skill/Strength
10 minutes of foam rolling
– t spine
– lats
– glutes
– adductors
– hams and quads
WOD
3 min AMRAP (max effort)
6 burpees
6 wall balls 20/14
rest 6 minutes
3 min AMRAP (max effort)
6 power snatch 95/65
6 abmats
Cool Down
Coaches Choice
Friday
Skill/Strength
Establish 1 RM Deadlift
WOD
10-15-10
run 200
OH Squat 95/65
hollow rocks
Cool Down
Coaches Choice

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