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    Daily Work

    Monday 18 December

    Strength:
    3RM DB snatch (per arm)
    Front squat - 2,2,2,2,2,2

    Build up to a 3RM DB snatch per arm. Then build up to a heavy front squat double over 6 sets

    Stamina:
    4 Rounds
    90 Second AMRAP
    5 Sandbag thrusters 65 lbs
    5 Burpees
    Rest 5 minutes

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    Saturday 16 December

    Time for that Saturday Slay Sesh

    Strength:
    DB rows - 4x12

    Stamina:
    40 Minute AMRAP
    10 sandbag get-ups 95 lbs
    25m Overhead sandbag carry 95 lbs
    10 Sandbag Ground to shoulder 95 lbs 
    25m Sandbag bearhug carry 95 lbs
    200m Run

    For the sandbag get-ups and ground to shoulder alternate sides each rep
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    Friday 15 December

    Strength:
    Deadlift - 8,8,8,8
    10Rm Bench press

    Stamina:
    2 Mile run
    Rest 6 Minutes
    2 Mile run

    Suns Out Guns Out:
    Max effort chin-ups
    Rest 30 seconds
    Max effort dips
    Rest 3 minutes

     

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    Thursday 14 December


    Let's do the damn thing!

    Find heaviest complex of:
    2 Strict press + 2 Push press + 2 jerks - 95 lbs
    Front foot elevated DB split squats - 4x12 (per leg)

    For the press complex start @ 95 lbs. You will add 10 lbs every set until you fail to complete 2 strict. You will continue to add 10 lbs to every set of the complex of 2 push press + 2 jerks until you fail to get 2 push press. You will keep adding 10 lbs every set until you fail to get 2 jerks.

    For the front foot elevated split squats place your front foot on a 45 lb bumper plate (4") and hold a DB in each hand for the split squats, completing 12 reps each leg.

    Stamina:
    15 Minute ARMAP
    10 Alternating DB Hang power snatch @ 60 lbs (5 per hand)
    5-10-5 Sprint
    10 Ring pull-ups
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