Week 5

September 28 - October 3rd

Day 1

A. 4 x AMRAP (-1) cgbp 225#, rest 2-3min btw sets  6, 6, 6, 5

B. 4 x AMRAP (-1) weighted pull-ups @ 50#, rest 2-3min btw sets  5, 5, 5, 5

C. 1 set strict hspu to failure  5 Reps

+

D. Aerobic Power Intervals

5 x 1000m row, rest 3:50 btw sets

E. 10min flexibility  Had an awful time pulling today.  Could barely maintain a 1:50 average.  Called it a day and went home.  Re-did on Wednesday due to rain.

Day 2

AM

A1. 12sec AD sprint, rest 2min then A2  19, 19, 19, 15, 16, 15 cal

A2. 12sec prowler sled push @ 350#, rest 2min then back to A1, x 6 

70’7, 65’, 65’7, 31’, 49’6, 62’4

PM

A. 10-15min power clean practice – you pick drills, do not exceed 75-95#

-rest/prep as needed-

B. 8:00 – build to 1 RM power clean, rest exactly 2:00 then C  275#

C. AMRAP 8:00 – power cleans @ 90% of B, rest 5:00  @245#  16 Reps

+

1 mile run @ 80% effort  6:50

D. body maintenance

Day 3

Aerobic Power Intervals

5 x 1000m row, rest 3:50 btw sets

3:33.7 (1:46.8), 3:33.4 (1:46.7), 3:33.5 (1:46.7), 3:33 (1:46.5), 3:35.8 (1:47.9)

Day 4

Rest

Day 5
A. 10min to build single rep power jerk, rest exactly 5min then B
165, 185, 205, 215, 225, 245

B. For time @ 80-85% effort

3-5-7

power jerks @ 80% of A

ctb pull-ups  6:33

rest 6-8min then C

C. For time @ 85% effort

7-5-3

power jerks @ 85-90% of A

ctb pull-ups  6:11

D. 10min flexibility

Day 6
Mountain Melee competition