05/09/22-05/13/22
Monday (May 9th)
Strength:
Back Squat
4x4 Reps @75% of 1RM
*All sets at the same weight
5 Rounds For Time:
40 Air Squats
400m Run
20 DB Snatches 50/35lbs
**25:00 Time Cap
Train:
5 Rounds For Time:
40 Air Squats
200m Run
20 DB Snatches 35/20lbs
Tuesday (May 10th)
Strength:
Power Clean
3x5 Reps @70%
3x3 Reps @77%
3x1 Rep @85%
Compete:
20:00 EMOM
1) 20/15 Cal Row
2) 20/15 Push Ups
Train:
20:00 EMOM
1) 15/12 Cal Row
2) 15/12 Push Ups
Wednesday (May 11th)
Strength:
Every 0:90 x6 Rounds:
2 Hang Squat Snatches
*build up in weight each set, start around 60-65% of 1RM snatch.
**Last set should be around 75-80% of 1RM snatch
Compete:
For Time:
270 DUs
90 Sit Ups
30 Bar Muscle Ups
*15:00 Time Cap
Train:
For Time:
350 Single Unders
70 Sit Ups
30 Pull-Ups
Thursday (May 12th)
Strength:
DeadLifts
4x3 Reps @80%
Compete:
15:00 EMOM
1) 5 Deadlifts @70%
2) 10 Burpee Box Jumps @24/20”
3) 50ft HSW
Train:
15:00 EMOM
1) 5 Deadlifts @60% 2) 8 Burpee Box Jumps
3) 3-5 Wall Walks
Friday (May 13th)
Strength:
Bench Press
6x2 Reps
Compete:
In a 12:00 window:
5 Rounds
15/12 Cal Bike
10 Push Jerks @155/105lbs
Then in the remaining time
Max Reps TTB
Train:
In a 12:00 window:
5 Rounds
12/9 Cal Bike
10 Push Jerks @115/85lbs
Then in the remaining time
Max Reps Knees to Elbows
