050321-050721
Monday 050321
STRENGTH
Overhead Squat:
2-2-2-2-2
*Work up each set, try to find a good double for the day!
**Rest as needed bt sets
WORKOUT
For Time:
100 DUs (Buy-in)
Then
5 Rounds
3 Power Snatches @135/95lb
5 SHSPUs
Then
100 DUs
Then
5 Rounds
3 Power Snatches
5 SHSPUs
Then
100 DUs
*20:00 Time Cap
Tuesday 050421
STRENGTH
Pause Front Squat + Front Squat:
5x1 @80% of 1RM
*Rest as needed bt
**Work on positioning and speed out the bottom of the squat!
WORKOUT
14:00 EMOM
MIN 1:) 7 Power Clean and Jerks @115/85lbs (T&Gs)
MIN 2:) 5 Muscle Ups
Wednesday 050521
WORKOUT
6 Rounds For Time:
400m Run
Rest 0:30
10 Burpee to Target
50ft OH Lunges (1xDB-50/35)
Rest 1:00
SKILL
For Quality:
30 Strict Pull-Ups
*Work for quality, stick with good sets, use a band if needed.
Thursday 050621
STRENGTH
Deadlift:
3x5 Reps @78%
*Rest as needed bt sets
WORKOUT
For Time:
50/40 Cal Row
30 DUs
50 Sit-Ups
30 DUs
25 Deadlifts @275/185lbs
30 DUs
50 Sit-Ups
30 DUs
50/40 Cal Row
Friday 050721
WORKOUT
20:00 AMRAP
200m Run
20 Wall Balls
200m Run
20 Pull-Ups
