May 15-22
Updated: May 16
Monday
A. Back Squat EMOM 10-6 reps between 65 and 75%*
*if you cannot complete EMOM, go to every 90 seconds, you can also use as light as 50%
B. DB Walking Lungex20 stepsx4
20 Deadlifts
10 Bar MU (Burpee Pull Ups)
15 Deadlifts
20 CTB or Jumping CTB
10 Deadlifts
30 Pull Ups
5 Deadlifts
40 T2B
Increase your deadlift weight each set if possible but never heavy. Last set should be challenging but still able to pull the 5 unbroken
Tuesday
A. Sots Pressx5x4
B. Snatch Pull+Hang Snatch+Snatch-heavy complex for the day
C. Snatch-3 singles heavier than B
D. Snatch Pullx3x3-#10 lbs heavier than B
400M Run
INTO
40 GHD
20 Sandbag Squats
120 FT Sandbag Carry
20 GHD
10 Sandbag Cleans
120 FT Sandbag Carry
Wednesday
A. Push Pressx2x4@85%, x2x4@90% x1x2-above 90%, then continue up to a heavy single if it feels great
B. 90 seconds to complete max set of weighted dips, max set of dips, max set of push ups
Rest 2 minx4
(sub is max dip hold, max set of push ups-assisted if needed, plank hold remaining time)
20 HSPU (sub is DB STO)
20 BarMU (sub for this today is Dips or push ups)-if you came monday, do ringmu
20 HSPU (sub is DB Bench)
Time Cap of 5 minutes-pick movements you can motor through
At 5 minutes
100 DU
50 CTB or Pull ups
100 Double OH DB Lunge (suitcase lunge or unweighted is sub)
Thursday
Make up a Day
OR
40 min AMRAP
2 minute machine
100 FT Sled Push
400M Run
100 FT Sled Drag
150 FT Farmers Carry
Friday
A. Clean+Jerk+Clean+Jerk+Cleanx4-between 80 and 90%
B. Pause Front Squat+Front Squat (2+1)x4-between 80 and 90%
5 rounds
1 Rope Climb
12 T2B
10 Box Jump Overs
Saturday
Solo
30 Snatch or Clean and Jerk-6 min cap
rest 1 min
36/24 Cal Row
200 FT Bear Crawl
6 min cap
Rest 2 minutes
With a partner
15 min AMRAP
1000M Row
40 Thrusters
Sunday
A. Deadlift EMOM 10-6 reps between 65 and 75%
B. Bench Pressx5x6-increase every 2 sets-between 75 and 85%
EMOM 40
1-12/9 cal ski
2-50 Crossover singles or regular
3-10/7 Cal Bike
4-3 RingMU or 3 VERY CHALLENGING Push ups, Dips ETC
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