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!

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