Semester 1 Week 16 Training

Monday:

A: 15 Minutes build to max clean 

B: 21 - 18 - 15 - 12 - 9 - 6 - 3 

    Push Up 

    Sit Up 

    5 Pullups Between each Set 

Tuesday: 

A: Back Squat @30x1; 2, 2, 2, 2, 2 Rest 3 Minutes 

B: EMOTM x 12 

     6 Thruster @ 95

     6 CTB Chin UP 

C: 3 Sets 

     10 Straight bar curls @ 95 

      AMREP Incline Curls (Rest 1 minute) 

Thursday:

A: 1-1/4 Back Squat @ 30x1; 4, 4, 4 Rest 3 Minutes 

B1. Close Grip Bench Press @ 30x2; 5, 5, 5; Rest 90seconds

B2. Pendlay Row @20x1; 8, 8, 8; Rest 2 minutes

C. 15, 12, 9 for time

Over head Squat (115)

Burpee 

Friday: 

A. 1 Power Clean, 1 Push Press, 1 Split Jerk x 2 Rest 90 seconds 5-6 Sets 

B. 4 Sets Rest 4 minutes

    15 Wall Balls

    15 Chin Ups 

    50 Double Unders  

    25 KB Swings