8 Bulgarian Split Squat Heavy 12 Bulgarian Split Squat Moderate
16 Bulgarian Split Squat Light
Right Side:
8 Bulgarian Split Squat Heavy
12 Bulgarian Split Squat Moderate
16 Bulgarian Split Squat Light
*1-2min Rest
Use 1 DB and hold with the same to the working leg
---Straight into (after Split Squats)---
3-4 Rounds:
16 Alt Goblet Cossack Squat 10-15 Banded Hamstring Curl
10-15 Good Mornings
Tuesday
Snatch
EMOM 14:
1: 2 Snatch @ 70-80%
2: 8-12 Toe to Bar
Fitness:
EMOM 15
1: 10 Alternating DB Snatch
2: 10 V-Up
Teacher's Pet (Time)
For Time:
24/20 Calorie Bike then,
3 Rounds:
15 Power Snatch 75/55
40 Double Under
Fitness:
20/16 Calorie Bike then,
3 Rounds:
20 SlamBall
60 Single Under
Rx+:
25 Power Snatch 75/55
50 Double Under
Cap = 10 Minutes
Wednesday
Bench Press
10-8-6-4-2
Start at 60-65% for set of 10 reps.
Set of 2 Reps should be 90-93%. Don't go any higher than that.
Starting a new bench press cycle!
We will be testing our 3RM
Summer Prep 2 (No Measure)
3-5 Rounds (Based on intensity)
12 DB(1) Skull Crushers (DB held sideways)
8-12 Narrow Grip Barbell Curls
6-12 Stationary/Box Dips
10-15 Arnolds Press
Thursday
What is love? (AMRAP - Rounds and Reps)
25min AMRAP
16/12 Cal Bike
30 Wall Ball 20/14
100m Run
25/20 Cal Row
12 Burpee Box Jump 24/20
100m Run
Fitness:
Step Up
RX+:
30/20
Friday
Squat Clean and Split Jerk
Every 90sec x 7
1 Rep
Start at 65-70% and build
Soap Oprea (Time)
3 Rounds For Time
4 Clean and Jerk 165/115
15 Pull Up
20 Push Up
40 Double Under
12min Cap
Fitness:
6 Hang DB(2) Clean to Press
15 BD Bent Over Row
20 Push Up
60 Single Under
RX+:
4 Clean and Jerk 225/155
8 BMU
12 Strict HSPU
40 Double Under
