Week of April 4, 2021
Monday
A. Back Squat-10 Minutes to hit a heavy double
Then, 1 rep EMOM 6@the weight you hit for 2RM
B. Hang Power Cleanx3x7@70% or more
+
5x min AMRAP
40 Double Unders
10 Lateral Bar Burpees (bring down if need to)
Max Squat Clean Thrusters 95/65
Rest 1 minute
Repeat for another 5
Tuesday
A. Hang Power Snatch-10 minutes to hit a heavy double
B. Overhead Squat-1 rep every :30 for 10 minutes-start at 60% and build if form is perfect
+
15 min AMRAP
15/9 Calories on Bike
15 Chest to Bar (ring Rows)
20 Alternating Hang DB Snatch
Wednesday
A. Front Squat-in 16 minutes
20 reps@75% (break however you want with great form)
10 reps@85%
5 reps@90% or heavier
B. Strict Press EMOM 10-3 reps-build every set
+
AMRAP 8
4 Bar Muscle Ups (sub jumping or other high skill)
10 DB Box Step Ups 24/20" 50/35 ONE DB
12 Toes to Bar
10 DB Box Step Ups
Rest 4 minx2
Thursday
A. Power Clean+Jerk+Split Jerkx3x3 (dont count building warm up sets)
+
5 rounds
24/18 cal Ski
200 FT Sandbag DBall carry
rest 2 minutes after each set
Adjust ski to hit under 4 minutes a round
Friday
A. Deadlift-1 rep every :30 for 8 minutes
B. Thruster-in 15 minutes hit 5, 4, 3, 2, 1
+
1000m Row
Then Partition Any Way:
60 HSPU
50 Bar Facing Burpees
40 Deadlift 275/185 (DL weight should be something you can do for 5s)
20 Min Cap
Sunday
20/16 cal row
10 Burpee box get overs
Rest 1:1
6 sets
"cool down"
3 rounds
15 VERY LIGHT cuban press
15 cat cow
15 deadbug each side
15 bulgarian split squat each leg