Wk 1/4 – May. 26
Monday
A. Deadlift @ 11×1, 8-7-6, 3 min – all tough sets, not touch & go , reset b/t reps
B. 3 Rounds:
500m Rowing/Ski Erg or 1,000m Bike Erg – Easy Effort
200ft SandBag Carry @ 100/150
1 min FLR on Rings
C. For Time
40 Air Squats
40 KBS @ 16/24kg
30 Air Squats
30 KBS @ 16/24kg
20 Air Squats
20 KBS @ 16/24kg
10 Air Squats
10 KBS @ 16/24kg
Tuesday
A. 4 Rounds:
200m Run – Easy Effort
2 Rope Climb
200m Run – Easy Effort
10 Toes to Bar
B. 5 sets:
5 tough Close Grip Bench Press @ 20×0
– 10 sec Rest
10-15 Push-Ups
– 120-180 sec Rest
C1. Seated DB Hammer Curls @ 40×0, 10-12 tough reps x 3 sets, 60 sec
C2. Hollow hold, 20-30 sec x 3 sets, 60 sec
Wednesday
A. 1.1.1 Power Snatch Cluster x 5 sets, rest as needed
B. 4 sets @ high repeatable effort
400m Running
20 Wall Balls @ 15/20lbs to 9/10ft
5 x [1 Power Clean + 1 Hang Power Clean + 1 Shoulder to OH @ 95/135lbs]
2 min Rest
C. Cross Under Step-Down off Appropriate Box, 10/leg x 2sets, rest as needed – https://www.youtube.com/shorts/YftU1RsxNGQ
Thursday
A. 4 Rounds – Ez Effort
500m Rowing/Ski Erg
100ft Double KB Front Rack Carry – tough
HSPU/Wall Walk/Push-Up Practice
B. 5 sets:
5 tough Strict Pronated Pull-Up [can be weighted, scaled appropriately]
– 10 sec Rest
5 tough Pendlay Rows @ 10×1
-120-180 sec Rest
C1. Arm Supported Unilateral DB Tricep Ext @ 10×0, 10-15/arm x 3 sets, 30 sec b/t arms
C2. Rower Pike-Ups, 10-15 reps x 3 sets, 60-90 sec
Friday
A. Back Squat, work to a challenging set of 10
B. 1 Push Press + 1 Push Jerk + 1 Split Jerk – work to a challenging set – from a Rack
C. @ High Effort/Max Echo Bike Cals
1:30 min [10 Alternating DB Power Snatch @ 35/50lbs + AMRAP Echo Bike Cals]
1 min Rest
1:30 min [12 Alternating DB Power Snatch @ 35/50lbs + AMRAP Echo Bike Cals]
1 min Rest
1:30 min [14 Alternating DB Power Snatch @ 35/50lbs + AMRAP Echo Bike Cals]
1 min Rest
1:30 min [16 Alternating DB Power Snatch @ 35/50lbs + AMRAP Echo Bike Cals]
C. 3 sets:
10-15 Left Leg Rear Elevated Split Squat – no load
30-60 sec Rest
10-15 Right Leg Rear Elevated Split Squat – no load
30-60 sec Rest
10-15 Rower Hamstring Curls
90-120 sec Rest