031422-031822
Monday (Mar 14th)
Strength:
Bench Press
2-2-2-2-2
*Work up each set, start at around 70% of 1RM
**Perform 4 Weighted Strict Pull Ups after each set (if you can add weight to the strict pull ups each set)
Compete:
4 Rounds For Time:
25 HSPUs
100 DUs
600m Run
*25:00 Time Cap
Train:
4 Rounds For Time:
25 DB Push Press @50/35lbs
150 Single Unders
400m Run
Tuesday (Mar 15th)
Strength:
5 Sets:
1 Snatch Pull + 1 Snatch
@75% of 1RM Snatch
*Rest as needed bt sets, all sets at the same weight!
Compete:
Every 3:00 x5 Rounds:
15 Slam Balls
12 Bar Facing Burpees
6 Power Snatches @135/95lbs
Train:
Every 3:00 x5 Rounds:
12 Slam Balls
9 Bar Facing Burpees
6 Power Snatches @95/65
Wednesday (Mar 16th)
Strength:
Back Squat
4x2 Reps @80% of 1RM
*Rest as needed bt sets
Compete:
15:00 AMRAP
8/6 Muscle Ups
16/13 Cal Bike
24 Squat Jumps
Train:
15:00 AMRAP
12 C2B Pull Ups/Regular Pull Ups
12/9 Cal Bike
24 Squat Jumps
Thursday (Mar 17th)
Compete:
5 Rounds For Time:
400m Row
21 Sit Ups
45ft HSW
3 Power Cleans @185/125lbs
Train:
5 Rounder For Time:
400m Row
21 Sit Ups
3 Wall Walks
3 Power Cleans @135/95lbs
Friday (Mar 18th)
Compete:
20:00 AMRAP
15 DB STOH @50/35s (2xDB)
200m Run
15 DB Step Overs @50/35s (2xDB)
200m Run
30 Toes To Bar
200m Run
Train:
20:00 AMRAP
15 DB STOH @35/20s (2xDB)
200m Run
15 DB Step Overs @35/20 (2xDB)
200m Run
30 Toe To Bar
200m Run
Skill:
3 Sets For Quality:
8 DB Strict Press (2xDB)
15 Banded Tricep Extensions
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