4/15 - 4/19

Week 2 of new cycle (6 weeks total) so keep track of your lifting numbers to keep progress over the weeks!

Monday

A

4 Working Sets

Close Grip Bench Press X 5 reps (last set should be 8/10)

B

Every 4mins X 5 Sets:

500m Row

10 Pull-Ups

Max Shoulder to OH (135/95)

*Score is Max Shoulder to OH

Tuesday

A

3 Working Sets:

Front Squat x 2 Reps (build to a 9/10)

rest 15 seconds

Back Squat x AMRAP-2 Reps with 2sec Pause at Bottom

(Push each set of Back Squats to within 2 reps shy of failure at the specific tempo listed)

B

EMOM x 18

1: 1 Power Clean (155/105) + 3 Deadlifts + 6 Bar Facing Burpees

2: 30 sec Hanging Tuck Hold (rings or rig)

3: 20 Wallballs (20/14)

Wednesday

A

Skill Work:

EMOM x 10

Min 1: 4-5 Strict HSPU (or Pike)

Min 2: 8-10 Pistols

B

5 Sets:

6 Devil’s Press (50’s/35’sx 2DB’s)

8 DB Suitcase Box Step Overs (24/20)

12 Toes to Bar

20 Cal Row

Rest 60 Seconds

Score: Slowest time

Thursday

A

Power Snatch

E2MOM x 5 (10mins Total):

1.1.1.1 (quickly reset between each rep; build weight each set for a 8/10 final set)

B

7 Rounds For Time

1 Bar Muscle Up ( or 5 Chest to Bar)

10 Plate Loaded Lunges (25/15)

200m Run

Friday

A

SQUAT CLEAN INTENSITY

Every 2mins x 4 Sets

4 Hang Clean Pulls

+

In 12 Mins, build to a tough set:

4 Hang Squat Cleans Unbroken

B

AMRAP 16

250m Row

9 Hand Release Push Ups

15 OH Squats (115/85)

21 Ab-mat sit ups