041822-042222
Monday (April 18th)
Strength:
5-3-1-3-5*
Thrusters
*Start at a lightweight and build, try for your last 3 and 5 to be heavier than your first 3 and 5
"Jackie"
1000m Row
50 Thruster @45/35lbs
30 Pull-ups
Tuesday (April 19th)
Strength:
Back Squat
20 Reps @65% of 1RM
*Last week doing the twenty reps, add 5lbs from last week, or pick something you can move well for today based on feel.
Compete:
Every 3:00 x5 Rounds:
15/12 Cal Row
10 Lateral Burpees Over the Bar
5 Power Cleans @185/125lbs
Train:
Every 3:00 x5 Rounds:
12/9 Cal Row
8 Lateral Burpees Over the Bar
5 Power Clean @135/95lbs
Wednesday (April 20th)
Strength:
4 Sets:
1 Push Press + 2 Push Jerks @80% of 1RM Push Press
Compete:
5 Rounds For Time:
300m Run
15 TTB
10 SHSPUs
*20:00 Time Cap
Train:
5 Rounds For Time:
200m Run
10 Knees To Elbow
10 Double DB Strict Press
Thursday (April 21st)
Compete:
20:00 AMRAP
25/20 Cal Bike
50 DUs
2 Rope Climbs
1:00 Rest after each round
Train:
20:00 AMRAP
20/15 Cal Bike
75 Single Unders
4 Rope Pulls or 8 Strict Pull-Ups
1:00 Rest after each round
Skill:
3 Rounds For Quality:
20 DB Bicep Curls (alternating arms)
100ft HSW
Friday (April 22nd)
Strength:
Squat Snatch
3x1 Reps @85% of 1RM
Compete:
4 Rounds For Time:
18 Sit-Ups
12 Deadlifts @225/155lbs
9 Bar Muscle Ups
*Rest 1:1 between rounds
Train :
4 Rounds For Time:
15 Sit-Ups
9 Deadlifts @155/105lbs
18 Pulls- Ups
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