Corrigals are gone to Mexico!
Throwback picture to the last time the Corrigals were in Mexico. Layton was 11 months old and wells was in moms tummy š¤£
Wk 4/4 – Mar. 25/2024
Monday
A. 1 Below Knee Hang Squat Snatch + 1 OHS per min x 10 minutes – start light and finisher heavier
B. 1 Below Knee Hang Squat Clean + 1 Split Jerk per min x 10 minutes – start light & finish heavier
C1. DB Push Press @ 10×1, 6-9 tough reps x 3-5 sets, rest as needed
C2. Toes to Bar / Knee Raises / Toes to Rings, 3-10 reps x 3-5 sets rest as needed
D. 5 Rounds For Max Reps – Score is total V-Ups
1 min [10 Burpees + AMRAP V-Ups in time remaining]
1 min rest
Tuesday
A. Back Squat 3-3-3, 3 min – tough sets / good positions / build from last week
B. Barbell Romanian Deadlift @ 20×1, 8 tough reps x 3 sets, 3 min – tough sets / good positions
C. Medium Grip Bench Press @ 20×1, 3-3-2-2-2, 2-3 min – if feeling HOT, go for a PR for 1
D. 10 Rounds For Time:
10 Alternating Step-Up onto 20/24ā Box
10 KBS @ 16/24kg
Wednesday
A. Warm-Up/Prep
B. 5 Rounds For Time [Working in a 90 sec on / 60 sec off format]
15/20 cal Row / Ski or Bike Erg
15 Kipping Knee Raises
3 Wall Walks
C1. Flat DB Bench Press @ 20×1, 6-9 reps x 4-5 sets, rest as needed
C2. Ring Row Bicep Curls @ 20×1, 6-12 reps x 4-5 sets, rest as needed
Thursday
A. Snatch Balance, 1 rep every 30 sec x 10 minutes – from a rack or floor (if light)
B. Split Jerk – work to a tougher single from a rack (coaches coach hard here , prescribe appropriate)
*again tough single WILL not apply to everyone, but will apply to some. If technical learning is happening, do more reps / lots of sets
C. 2 Rounds For Time – Teams of 2 1 partner rest / 1 partner work]
1,000m rowing
1,000m ski erg
*20 min time cap
Friday
*Closed