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This Weeks Training – 3/21/16 – 3/25/16

23
Mar

This Weeks Training – 3/21/16 – 3/25/16

Monday
Skill/Strength
Front Squats
5×5 @ 65-70% of 1 RM
WOD
10 rounds
Power clean (135/95) 10-9-8-7…1x
Push-ups 20-19-18-17…11x
Tuesday
Skill/Strength
Waiters Walk (short distance of gym)
5 passes down and back
WOD
AMRAP 8 minutes
4 x Handstand push-ups
8 x KB swings (70/55)
12 x Knees to elbows
Cool Down
Coaches Choice
Wednesday
Skill/Strength
Snatch Grip Deadlifts (floor to knee, pause, then drive to extension)
work up to a heavy double
WOD
4 RFT
run 200m
8 x burpees over bar
4 x thrusters (185/115)
Coaches Choice
Thursday
Skill/Strength
extend warm up and prep for chipper. Ensure athletes are all taking the 2 minute rest period in between work sets.
WOD
For time
Try to hit a clean & jerk @ 90% 1RM
Rest 2 minutes
Run 400m
Rest 2 minutes
50 x KB clean & jerk (55/35) (switch hands as needed)
Rest 2 minutes
Run 400m
Rest 2 minutes
50 x Push-ups
Rest 2 minutes
Run 400m
Rest 2 minutes
50 x Sit-ups
Cool Down
Coaches Choice
Friday
Skill/Strength
go over movement standards for 16.5
WOD
16.5?????
Cool Down

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