040521-040921
Monday 040521
STRENGTH
Back Squat:
8-8-6-6-4-4 Reps
*Increase weight each set, rest as needed bt sets, your last set of 4 should be at around 75%
WORKOUT
15:00 AMRAP
15/12 Cal Bike
50ft HSW
15 Pull-Ups
50ft HSW
50 DUs
Tuesday 040621
STRENGTH
Power Clean & Jerk:
1-1-1-1-1-1-1
*Build up each set, rest as needed bt sets, find a heavy single for the day!
WORKOUT
“The Chief”
5 Rounds:
3:00 AMRAP
3 Power Cleans @135/95lbs
6 Push-Ups
9 Air Squats
Rest 1:00 b/t rounds
Wednesday 040721
STRENGTH
Deadlift
4x5 Reps @75%
Rest 2/3 minutes b/t sets, keep all 4 sets at the same weight (75%)
WORKOUT
10:00 AMRAP
50 DUs
15 TTB
Thursday 040821
WORKOUT
For Time:
1 Mile Run
SKILL
4 Sets:
:45 Bike/Row
10 Single Dumbell Curls
:20 Plank Hold
12 Weights Glute Bridges
Friday 040921
STRENGTH
Bench Press
8-8-6-6-4-4 Reps
*Perform 5 Strict C2B Pull-Ups after each set
*Increase weight each set, rest as needed b/t sets
WORKOUT
For Time with a partner:
10:00 Bike Erg
Then
150 Wall Balls 20/14lbs
30 Burpee Muscle Ups
