Week of September 8-12, 2014

Monday
Skill: Ring Dip Progressions

20 AMRAP
15 Overhead Squats 75#/55#
10 Knee to Elbows
5 Handstand Push-Ups

Tuesday
Strength: Press Series

15 AMRAP
5 rounds of unbroken kettlebell swings (Russian)

Athlete chooses their weight and cannot change their weight throughout the 15 minutes once they start their swings.  The athlete's score is the number of reps completed in the 5 rounds x the weight used for the kettlebell swings.

Wednesday
Skill: Ring Dip Phases

For total time:
4 x 400 M run
2 minute rest between each 400 M run

Thursday
Strength: 5 x 1 Hang Snatch
Work to a heavy, but perfect single for the day.

3 rounds for time:
20 Wallball 20#/14#
20 Chest to Bar Pull-Ups
 

Friday 
Strength: Deadlift
Using 90% of your 1 RM as your training max, complete the following:
5 x 65%
5 x 75%
5 x 85%

For Time:
400 M Run
50 Push-ups
400 M Run
50 Deficit Push-ups 45# plates for men/25# plates for women
400 M Run
50 Diamond Push-Ups