Basketball Week 2

Notes: I will not be around at all next week. Take the week to relax and maybe put on a few pounds. Then come in ready to work monday morning. Lets finish strong. 
Note #2: I realize I am the only one that reads this. That first note was more to keep me motivated... im pretty sure it worked. 
Note #3: We are going every day this week. 

Monday: 
A1. push press TnG x 5; rest 90sec
A2. amrap CTB chin ups; rest 90sec x 3-4sets
B. emom – 12mins
odd – 5 box jump sd 20/24″ + 8 ring dips
even – 12 GHD situps
C. 50 TGU 1.5/1pd moderate pace alt hands per rep


Tuesday:
6mins 85% effort: Rest 3 minutes between sets

A: 5 push press 115/75#
25 DU
10 situps

B. 2 Muscle ups
10 Air Squats
5 Burpees

C. 10 back ext
10 HR pushups
5 box jump sd 24/20″

Wednesday:

A. back squat 3, 2, 1; rest 3mins moderate weight rest as needed
B. emom – PC TnG x 2 75% of 1rm + 20 DU – 6mins
C. AD 1min 90% aero; rest 1min x 5 all same pace
+
AD 30mins every 5mins do 30sec 45sec side plank both sides

Thursday: 

A. PC and jerk build to a tough single in 10mins
B. Back squat @20X0; 2-3 x 8; rest 45sec 65% of 1rm
C. emom – 3 MU – 10mins
+
3 sets 80% – 90% – 100% effort
15 ball slams 40/20#
12 burpees
10 CTB chin ups
8 box jump overs 24/20″
60 DU
rest 3-4mins

Saturday... if I am here: 

3 rounds for time
25 KBS 2/1.5pd
25 burpees