Week 3 2014:

Week 2

Monday: Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @265 - let me know if you fail a set - once you fail a set this will be switched up slightly

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs x 4 sets

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms

+

5 sets:

30s amrap hspu - strict

rest 2:00

Tuesday: MAP cyclical

20 minutes:

30s double unders

30s rest

30s elliptical

+

AMSAP arch body holds

rest 90s x 3 sets

Wednesday: full body cp / oly battery / core

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 8s / 2:00 - the idea here is to progress intensity, if you complete these clusters will dial back the rest between but increase weight so let me know if you complete as rx or need more rest.

B. 1 squat snatch + amrap - 2 OHS @ 135 rest 2:30 x 3 sets *go until you think you can only do 2 more ohs then call the set there*

C1. 9 strict TTB rest 15s

C2. FLR on rings 45s x 3 rest 1:30

Friday: squat + full body cp / oly battery

A. Deficit deadlift 1.5-2" 6, 1, 5, 1, 4 rest 2:00

B. Squat Snatch 145 1.1.1.1.1.1.1.1.1.1 rest 12s / 2:00 x 2 sets

C. Single leg bulgarian split squat 6-8 / leg @ 30x1 - rest to full recovery btw legs

Saturday: Map scenarios doable @ apartment

5 sets:

4 unbroken muscle ups

100ft bear crawl

100ft crab walk back

10 burpees afap

rest 2:00