April 10-April 17
Monday
A. Back Squatx5x8-start at 70% and build each set, up to 88% if possible with great form
B. Front Foot Elevated Split Squatsx8/legx4
Every 3 minutes for 15 minutes
3-5 Muscle ups (Burpee Pull Ups)
8-12 T2B
8 Box Clear Overs
Tuesday
A. Sots Pressx5 sets-use your progressions and stretch!
B. Snatch Pull+Hang Snatch+Snatch@75%x3 sets
C. Snatchx1x2@78%, x1x2@80%
D. Snatch Pullx3x3@85%
20 min AMRAP
50 FT HSWALK or Bear Crawl
50 FT Carry or sled push
1 heavy ass sandbag clean
1 Rope Climb-legless if possible
Wednesday
A. Push Pressx3x2@70% x3x2@75% x3x2@80%
B. DB Bench Pressx12x3
C. Plate Front Raisex15x3
EMOM 21-30 depending on time
1-5 strict hspu or variation
2-5 strict pull up or VERTICAL asst pull (NO RING ROWS!)
3-10 GHD or weighted GHD
Thursday
MAKE UP DAY
Friday
A. Clean and Jerk (2+1) Every 1:15
2@70%
2@73%
B. Front Squatx2x4@75%
C. Bear Hug Carryx100FTx6
12-10-8-6-4-2-1
Thruster
*Increase weight each set and pick a final weight that is about 85% of your 1RM thruster
IF TIME: Core cash out
10-20 min EMOM
1-:20 Hanging Tuck Hold
2-:30 Hollow Rock
3-:40 Deadbug or Hollow
4-Rest
Saturday
Team Lumberjack 20
40 Deadlifts
Run 400M together
40 KBS
Run 400M
40 OHS
Run 400M
40 Burpees
Run 400M
40 Box Jumps
Run 400M
40 DB Squat Cleans
Run 400M
Sunday
A. Benchx5x8-start at 70% and build to 88% or close
EMOM 40
1-15/12 Cal Row
2-6 Devil Press
3-12/9 Cal Ski
4-3-5 Strict HSPU
Optional AEROBIC
Row:
1000-900-800-700-600-500-400-300-200-100 (Rest 45 after each set)
Bike:
10/8 Moderate
10/8 Sprint
10/8 Easy
x4
Rest 5 min
Repeat a second time
Then EMOM 6
10/8 Cal