Week of Sept 16-20, 2013

Monday
Bench Press Cycle Week 2
5 @ 55%
5 @ 62.5%
2 x 10 @ 67.5%
Rep out 67.5% to failure (recalculate 1 RM)

Then:

15 minute AMRAP

5 Dead lift (135/95)

10 over bar burpees

 

Tuesday

Olympic Lift Focus:

 

5 sets of the following complex:

2 reps power clean plus 1 jerk

*Don’t work over 85% of 2 rep max. Work speed and technique

 

Then:

5 rounds for time:

10 Hang Cleans (205/115)

50 Double Unders

 

Wednesday

3 rounds for time:

9 front squat (135/95)

16 pull-ups

9 push press/ jerk (135/95)

16 toes to bar

 

Thursday

Back Squat Cycle Week 2

5 @ 55%

5 @ 62.5%

2 x 10 @ 67.5%

Rep out 67.5% to failure (recalculate 1 RM)

Death by Stones 140/90
1st minute - 1 stone to shoulder
2nd minute - 2 stones to shoulder
3rd minute - 3 stones to shoulder
Etc....

 

Friday

Deadlift
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
Rep out 90% to failure (recalculate 1 RM)

"Nancy"

Five rounds for time of:

Run 400 meters

Overhead squat 95 pounds, 15 reps