Week of 12/26/16 - 12/30/16


Published December 26, 2016


You're only one workout away from a good mood =D

Monday
OT2M; 10 Sets; Squat Snatch
Set 1: 2 @ 60%
Set 2: 2 @ 65%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: 1 @ 80%
Set 6: 1 @ 85%
Set 7: 1 @ 90%
Set 8: 1 @ 90+%
Set 9: 1 @ 90+%
Set 10: 1 @ 90+%

5 Minute AMRAP
- 10 ball slams
- 10 Ab-Mat Sit-Ups

Tuesday
- Push Press: 15-20 minutes to build to a heavy single
- 2k Row Time Trial

Wednesday
For Time
- 75 Wall Balls
- 50 Pull Ups
- 50 Air Squats
- 50 Push Ups
- 25 Pull Ups
- 25 Air Squats
- 25 Push Ups

3 sets
15 V-Ups
15 Lemon Squeezes
:15s hollow hold
:15s superman hold


Thursday
OT2M; 10 Sets; Power Clean
Set 1: 2 @ 60%
Set 2: 2 @ 65%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: 1 @ 80%
Set 6: 1 @ 85%
Set 7: 1 @ 90%
Set 8: 1 @ 90+%
Set 9: 1 @ 90+%
Set 10: 1 @ 90+%

For Time
- 50 Double Unders
- 10 g2oh
- 40 Double Unders
- 8 g2oh
- 30 Double Unders
- 6 g2oh
- 20 Double Unders
- 4 g2oh
- 10 Double Unders
- 2 g2oh
(135/95)

Friday
Front Squat OTM; 5 Sets
Set 1: 60% x 2
Set 2: 65% x 2
Set 3: 70% x 2
Set 4: 75% x 1
Set 5: 80% x 1
1 Minute Rest
Front Squat OT2M; 5 sets
Set 6: 85% x 1
Set 7: 90% x 1
Set 8: 90+% x 1
Set 9: 90+% x 1
Set 10: 90+ % x 1

9 Minute AMRAP (15.1a)
- 15 T2b
- 10 Deadlifts
- 5 Snatches
(115/75)



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