May 2nd-7th


MONDAY 2ND

STRENGTH:

20 mins to find 5RM Deadlift (No touch and go this time. Each one starts from a dead stop at the floor)

Beginners do 5 reps every 2 minutes, building in weight over the course of the 10 sets...as technique allows.

CONDITIONING:

For time:

1000m row

50 Box Jumps (24/20)

40 American KB Swing (55KB/35KB)

30 hand release push ups (No snaking/worming)

20 Sumo Deadlift high pull (55KB/35KB)

10 goblet squats (55KB/35KB)

Beginners do "Baseline," then rest 5-10 mins and do "Reverse Baseline" if possible

TUESDAY 3RD

STRENGTH:

Every 2 mins, for 5 sets

5 Strict Shoulder Press (Same weight all the way through)

5 Pistols each leg

CONDITIONING:

12 min AMRAP

10 Push Press

30 double unders

WEDNESDAY 4TH

WARMUP/SKILL:

Wrist Stretch Floor-Seated Overhead Barbell hold

Practice hitting the jerk IMMEDIATELY after the clean

CONDITIONING:

10 RFT

100m run

5 clean and jerks (135/95)

Don't skip the running days! We'll test our 5k time on the second week of July:-d

THURSDAY 5TH

STRENGTH:

12 Min Emom

1 Snatch DL + 1 Snatch Pull + 1 Snatch

CONDITIONING:

15 min AMRAP

2 Power Snatch

4 OHS

6 C2B Pullups

FRIDAY 6TH

STRENGTH:

2 mins at each station, for a total of 14 mins

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 4 reps @ 5-10lbs heavier than April 22nd.

MAKE SURE YOU GET DEPTH WITH THESE. That means BELOW parallel for most of you. CONDITIONING: 5RFT 15 wall balls 15 burpees

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