032921-040221

Monday 032921
Strength
4 Sets
1 Hang Squat Clean
1 Squat Clean
1 Front Squat
@80% of 1RM
*Rest as needed bt sets
**All 4 sets at the same weight
***Drop the bar after the HSC
4 Rounds For Time: 21/17 Cal Bike 20 Russian KBS 10 Shoulder to Overhead @115/80lbs Rest 1:00 bt rounds Tuesday 033021 7:00 EMOM 1 Squat Snatch + 3 Overhead Squats @75% of 1rm snatch *Focus on staying strong overhead and pushing the bar towards the ceiling
5 Rounds For Time: 7 Strict Pull Ups 12 Bar Facing Burpees 9 Deadlifts @225/155lbs Rest 1:00 or alternate rounds with a partner Wednesday 033121
5 Rounds For Time: 400m Run or 30/21 Cal Bike 100 DUs 500/400m Row 25 Sit Ups Rest 2:00 Thursday 040121 Bench Press 6x2 Reps @85% *Rest as needed bt sets **All sets at the same weight
3 Rounds For Time: 400m Run 7 Hang Squat Cleans (155/105) 10 Burpee to target Rest 1:00 10 Burpee to target 7 Hang Squat Cleans (155/105) 400m Run Rest 2:00 Friday 040221 Front Squat: 7x2 Reps @70-80% *Stay at the same weight each set for all 7 sets, work on good positioning and speed rather than load today, try going every 2:00 or resting 90 seconds between each set!
Every 2:00 x4 Rounds: 12/10 Cal Bike 15 TTB
Rest 2:00
Every 2:00 x4 Rounds: 12/10 Cal Bike 5 Bar Muscle Ups