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040124-040524




Monday

Super Set 5 Rounds

15/12 Cal Row w/ Damper on 8-10

10 DB Bench Press 50/35

8-7-6-5-4 Squat Clean

2min Rest

 

The First Round of Squat Cleans (8) is at 60% and build from there.


RX+:

70/50


Stretching

1:00 per side Prayer Lat Stretch

1:00 per side Pigeon Stetch

10/10 Shoulder Cars

1:00 per side Figue 4 on Wall

 

Tuesday

Push Jerk 

2x5 60-65%


2x4 70-75%


3x3 80% and up

Sets of 3 are building


Broken Feelings 

7min AMRAP

10 C2B

30 Double Under

5/5 DB Snatch 50/35 *not alternating

30 Double Under

 

Fitness:

Jumping C2B/Pull Up

45 Single Under

 

RX+:

4/3 RMU

70/50 DB


 

Wednesday

Deadlift

3x5 Tempo Deadlift

*3 seconds on the way down

**Quality work on the DL today. Focus on engaging your lats, bracing your core, and pushing your feet into the ground.


18min AMRAP

600/500m Row

20/18 Cal Bike

20 Wall Balls


 

Thursday

Break It 

For Time:

800m Run

Into

6 Rounds

5 Pull Up

10 Push Up

15 Air Squat

Into

60 Straight Leg Sit-Ups

Into

6 Rounds

5 Pull Up

10 Push Up

15 Air Squat

Into

800m Run

 

30min Cap

 

Fitness:

8 Ring Row or DB(2) Bent Over Row

 

RX+:

20/14 Vest

 

Friday

Snatch 

12min EMOM

Power or Full (Squat)

Start around 60-65% and build


Talladega Mornings 

For Time

40/35 Cal C2 Bike or 30/25 Cal Echo Bike

8 SB Clean Over Shoulder 100/70

25/20 Cal Ski

8 SB Clean Over Shoulder

 

Fitness:

8 Devils Press

 

RX+:

150/100

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