Friday 4.19.19

Friday
4.19.19

Strength
Deadlift 3x5
Build up in load across the 3 sets of 5, towards a heavy set of 5 for the day. final set should be around 85% of your 1RM if you know it. Leave some room in the tank to build in the upcoming weeks.

13 Minute AMRAP:
200M Run
7 Overhead Squats

L3- 115/85
L2- 95/65
L1- A weight that allows for each set to be done unbroken at least the first 3 rounds.

Thursday 4.18.19

Thursday
4.18.19

Strength
Back Squat 3x5
Build to a 5RM then perform 2x5 with 90% of that 5Rm. This is the first week of a new progression that we will follow for 3 weeks, try to keep this to an RPE 9 to leave room to grow in the upcoming weeks.

Conditioning
5 Rounds: (12 minute cap)
12 T2B
15 Push-Ups
18 Alternating DB Snatches

L3- 50/35
L2- 35/25
L1- A weight to go unbroken through 3 rounds of the snatches.

SUMMER READY

4-5 sets: (based on time)
15 banded tricep extensions with a 3 second eccentric each rep
12 overhead tricep extension with plate

5 Sets:
12 crunch ups
8 DB side bends each side

Conditioning
7x12/8 Calorie Bike sprint OR 15/10 calorie row sprint
rest :30 between sets

Tuesday 4.16.19

Tuesday
4.16.19

Skill
Spend 12 Minutes working on Muscle Up progressions

Conditioning
"Barbell Chipper" (18 minute cap)
50 Deadlifts
40 Hang Power Cleans
30 Front Squats
20 Push Jerks
10 Snatches

L3- 135/95
L2- 95/65
L1- A weight that allows sets of 2-3 reps at a time on the snatches at the end.

Monday 4.15.19

Monday
4.15.19

Strength/Power
5 sets of 2 reps (rounds) of:
Hang power clean +
Power clean +
Jerk

Conditioning
3x4 Minute AMRAP, 1 Minute Rest
1K Bike/500M Row buy in
AMRAP in remaining time of:
10 Kb Swings
10 Goblet Squats

Level 3- 70/53
Level 2- 53/36
Level 1- Use a weight that allows for fast unbroken sets as you will only have around 2:00 per AMRAP to work on the rounds.