May 9th-14th



Monday 9th
STRENGTH:
Every 2 mins, for 5 sets
6 Strict Shoulder Press (Same Weight as May 3rd, just one more rep every time)
6 Weighted Lunges each leg
CONDITIONING:
15 Min AMRAP
1 Snatch(135/95)
20 Double Unders
2 Snatches
20 Double Unders
3 Snatches
20 Double Unders
4 Snatches
20 Double Unders
…and so on, increasing by one Snatch every round
Tuesday 10th
CONDITIONING:
"5K Training Day"
Run 3 laps for time
*Rest 5 mins
Run 2 laps for time
*Rest 5 mins
Run 1 lap for time
*We'll repeat this one next month, so be SURE you make it in today so you can gauge your progress. (Scale appropriately for your running ability) Don't skip the running days! We'll test our 5k time on the second week of July:-D
Wednesday 11th
STRENGTH:
20 mins to try to add 5-10lbs to your 5RM Deadlift from Monday, May 2nd
(No touch and go. Each one is a dead stop)
CONDITIONING:
"DT"
5RFT
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
FINISH:
3 Rounds
10 Strict TTB
20 Russian Twists
15 Leg Lifts
**Rest 1 min
Thursday 12th
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 – 5 reps @ same weight used May 6th
CONDITIONING:
20 min EMOM
Even: 10 Overhead Walking Lunges
Odd: 7 Burpee Pullups
Friday 13th
STRENGTH:
Every 3 mins, for 5 sets
6-8 Bench Press
6-8 Chinups
CONDITIONING:
12 Min AMRAP
6 Dips
6 Ring Rows
6 High Box Jumps (30/24)
**try to jump on a box a few inches higher than you are used to using, push yourself!
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