022122-022522
Monday (Feb 21st)
Strength:
Power Clean
3-3-3-3-3 Reps
*Start at 70% of 1RM and work up to 80% of 1RM, so small jumps, all reps are singles.
Compete:
Every 5:00 x20:00: (4 Rounds)
25/20 Cal Row
5 Bar Muscle-ups
5-10-15-20 Power Clean and Jerks @135/95lbs
Train:
Every 5:00 x 20:00: (4 Rounds)
20/15 Cal Row
10 Pull-Ups
5-10-15-20 Power Clean and Jerks @95/65lbs
Tuesday (Feb 22nd)
Strength:
Back Squat
3 @70%
2 @75%
1 @80%
3 @75%
2 @80%
1 @85%
*Get up to a good single for today. Rest as needed bt sets, work on good speed out of the bottom.
Compete:
6 Rounds For Time:
9 Deadlifts @255/155lbs
12 Box Jumps @24/20”
15 Sit-Ups
Train:
6 Rounds For Time:
9 Deadlifts @155/105lbs
12 Box Jumps
15 Sit-ups
Wednesday (Feb 23rd)
Compete:
For Time (w/Partner)
150/120 Cal Bike
100 Single DB Devils Press
50 DB Box Step Overs @50/35lbs
Trian:
For Time (w/Partner)
120/100 Cal Bike
80 Single DB Devils Press
50 DB Box Step Over 35/20lbs
20:00 Cap
Skill:
3 Rounds For Quality:
15 Inverted Rows or Ring Rows
50 Banded Tricep Extensions (light band)
0:45 HS Hold
Thursday (Feb 24th)
Strength:
7:00 EMOM
1 Power Snatch
1 Squat Snatch
@75% of 1RM
Compete:
EMOM x 20:00
Min 1: 200m Run
Min 2: 15 Wall Balls
Min 3: 15/12 Cal Bike
Min 4: Rest
Train:
EMOM x 20:00
Min 1: 200m Run
Min 2: 12 Wall Balls
Min 3: 12/10 Cal Bike
Min 4: Rest
Friday (Feb 25th)
Open 22.1
Show up for Friday Night Lights at 6:30 pm!
