Week of April 18, 2021

Monday

A. Back Squat:

- 5,3,1,5,3,1,10 (Build to the first single, reduce weight but not back to the start and build again. Set of 10 should be a challenge)

* rest 2 minutes between sets *


6 Sets

15/12 Calorie Row

50’ Back Rack Walking Lunge (115/80)

4 Bar Muscle Ups (5 Burpee Pull Ups)

-Rest 1:1 between sets-

work with a partner if you can and trade on and off


Tuesday

A. Push Press 5,3,1,5,3,1,10

B. Clean Lift Off to 1” + Clean Pull + Clean + Jerk:

- (1+1+1+2) x 2 sets @ 70-75%

- (1+1+1+1) x 3 sets @ 80-85%.

* Rest 2 minutes between sets


25/20 Calorie Assault Bike

15 Burpee Box Jump Overs (30/24)

5 Sandbag Cleans (Heavy Power Clean OK)

- @12:00 -

5 Sandbag Cleans

15 Burpee Box Jump Overs (30/24)

25/20 Calorie Assault Bike

Time cap each set 7 minutes


Wednesday

A. Power Snatch 3-3-2-2-1-1-1

B. Front Squat for loadx3x5 move up each set


2 Sets:

8 Single Arm Dumbbell Clean And Jerks

20-40-60-80-60-40-20

Double Unders

*Start and finish the workout with Double Unders

-rest 5:00 between sets, 12 min cap each set


Thursday

AMRAP 12 Minutes

8 Bench Presses

8 Strict Pull Ups

-Rest 4 minutes-

AMRAP 12 Minutes

6 Bench Presses

6 Strict Weighted Pull Ups

-Rest 4 minutes-

AMRAP 12 Minutes

4 Bench Presses

4 Strict Weighted Pull Ups heavier


-Rest as needed-


5 Sets (superset)

12 Curls (light/moderate weight)

12 Tricep Band Push Downs (light/moderate weight)

-into-

5 Sets (superset)

12 Skull Crushers (light/moderate weight)

12 Double DB Rows (light/moderate weight)


Friday

A. Dip+ Pause Push Jerk+Behind the Neck Jerk:

- (1+1+1) x 3 sets. LIGHT!

* Rest 60-90 seconds between sets

B. Pause Power Clean + Jerk:

- (2+1) x 2 sets

- (1+1) x 3 sets

* Rest 2 minutes between sets, the pause is in the partial squat


For Time:

40 Power Snatch (75/55)

400m Run

40 Power Snatch (75/55)

-Rest until 10:00-

400m Run

20 Squat Snatches (115/80)

400m Run

Sunday

3200m at mod/fast pace,

Rest 10min,


2 sets:

200m at mod pace, 60sec rest,

400m at mod/fast pace, 60sec rest

200m at fast pace


This is meant to be a run but can be a row.


If you are looking for MORE on Sunday:

3 rounds

20/16 Assault bike Calories

12 Burpee Box Get Over (48”)

-Rest 5:00-

3 rounds

50’ Handstand walk/Bear Crawl

10 Deadlifts@HEAVY



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