011722-012122
Monday (Jan 17th)
STRENGTH:
Front Squat
5-5-5-5-5 Reps
*Take the bar from the floor, a squat clean counts as your first front squat rep
WORKOUT:
For Time: w/partner
100 Slam Balls
100 Pull-ups
100 Hang Power Cleans @135/95lbs
50 Slam Ball
50 Pull-ups
50 Hang Power Cleans @135/95lbs
*25:00 Time Cap
Tuesday (Jan 18th)
STRENGTH:
Push Jerk + Split Jerk
5x1 @75-80%
*All 5 sets at the same weight, should be 75-80% of your 1RM jerk.
WORKOUT:
3 Rounds For Time:
30/24 Cal Bike
30 Wall Balls @20/14lbs
*12:00 Time Cap
At 15:00 Mark start the next workout
3 Rounds For Time:
30/24 Cal Row
30 HSPUs
*12:00 Time Cap
Wednesday (Jan 19th)
WORKOUT:
For Time:
1-2-3-4-5 Squat Snatches @135/95lbs
10 Chest to Bar Pull Ups
*C2B after each set of snatches
Then rest 5:00
For Time:
1-2-3-4-5 Squat Snatches @135/95lbs
50 DUs
*DUs after each set of snatches
Thursday (Jan 20th)
STRENGTH:
Bench Press
5-3-1-1-1
*5 Strict Chest to Bar Pull Ups after each set
**Build up in weight each set
WORKOUT:
12 Rounds For Time w/ partner:
250/200m Row
10 Burpees
*Alternate rounds between partner*
Friday (Jan 21st)
STRENGTH:
Every 1:30 x5 Sets:
2 Clean and Jerks @75% of 1RM.
WORKOUT:
5 Rounds:
2:00 AMRAP
18 TTB
12 Deadlifts @225/155lbs
Max HSW (25ft increments)
Rest 1:00
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