Semester I Week 15 Training

Monday:

A: Front Squat 5 - 5 - 4 - 4 - 3 - 3 (rest 2 minutes between sets)

B: Interval work
    1. 8 T@G Clean and Jerks (rest 10 seconds)
    2. 6 Burpee over Boxjumps (rest 10 seconds / walk to the east deck)
    3. Amrep Handstand Pushups

Rest 3 Minutes x 4 Sets


Tuesday:

A: 15 Minutes to build to max snatch / Work on snatch Technique

B: 12 Minute Amrep

Run 200m
10 Goblet Lunges (5 each leg)
30 Double Unders
10 DB Snatch*
*DB Snatch should be done with the same weight as the goblet lunges



Wednesday: Special Holiday Training session @ 10:00 am

A: EMOTM  x 12 from the rack:
     1 Strict Press
     3 Push Press

INTERVAL work Rounds with 3 minutes rest
       5 rounds, rest 3:00 between rounds.
       5 deadlifts 275#
       15 pull ups
       3 deadlifts 275#
       9 pull ups
       1 deadlift 275#
       3 pull ups
 
Notes: Sub Pull ups for ring rows / assisted pull ups with the bands. This should be very very hard.