Week of 1.1.17

Work Capacity Block Week 1.  Allow at least one rest day between sessions.

Day 1: 

  1. 3x, taking as little rest as possible
    Bench @ 50% to failure
    Inverted Row to failure
    Front Squat @ 50% to failure
    -REST 2 MINUTES WHEN DONE-
  2. 10 Minutes:
    15 Seconds KB Snatch
    15 Seconds Rest

Day 2: 
5 rounds (20 minutes total)
1 Minute KB Long cycle OR DB clean into Push Press
1 Minute Pull-ups- no dismount!
1 Minute Plank
1 Minute KB Swings

Day 3: 

  1. 20-15-10 for time: 
    Bodyweight dips
    Pull-ups- strict at first, then go to jumping pull-ups to keep reps moving
    Russian twists
    -REST 2 MINUTES WHEN DONE-
  2. 20-15-10 for time
    DB Pushups
    Pull-ups- strict at first, then go to jumping pull-ups to keep reps moving
    K2's (mountain climbers but with both knees moving together)
    -REST 2 MINUTES WHEN DONE-
  3. Your choice of one of the following: 
    A. 1 Mile Run for time
    B. 500m Swim

Day 4: 

  1. 3x, taking as little rest as possible
    Press @ 50% to failure
    Chin-ups to failure
    Deadlift @ 66% to failure OR when form goes south.  
    -REST 2 MINUTES WHEN DONE-
  2. 10 Minutes:
    15 Seconds KB Snatch
    15 Seconds Rest
Posted on January 1, 2017 .