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