4/22 - 4/26
Week 3 of new cycle (6 weeks total) so keep track of your lifting numbers to keep progress over the weeks!
Monday
A
Power Snatch
E2MOM x 5 (10mins Total):
1.1.1. (quickly reset between each rep; build weight each set for a 8/10 final set)
B
Quarterfinals Workout 2
3 rounds for time:
50 wall-ball shots
50 lateral burpee box jump-overs
W: 14-lb ball to a 9-foot target, 20-inch box
M: 20-lb ball to a 10-foot target, 24-inch box
Time cap: 20 minutes
Tuesday
A
Every 2:30 x 4 Sets
Romanian Deadlift
Set 1 - 6 reps @ 20X1 reps RPE 6/10 (week 1 set 3 load)
Set 2 - 6 reps @ 20X1 reps RPE 8/10
Set 3 - 6 reps @ 20X1 reps RPE 9/10
Set 4 - AMRAP @ 20X0 TEMPO using 75-80% of set 3
Note - AMRAP Set has NO PAUSES
Working Set 1 Loading - Look back to Week 1 and use your set 3 weight as your set 1 weight this week.
B
4 Rounds For TIme
15 Alternating Dumbbell Power Snatch (50/35)
5 Single Arm DB Overhead Walking Lunge Right (50/35)
5 Single Arm DB Overhead Walking Lunge Left
15 Sit Ups
250m Row
*15min Cap
Wednesday
A
SQUAT CLEAN INTENSITY
Every 2mins x 4 Sets
3 Hang Clean Pulls BELOW the Knee
+
In 12 Mins, build to a tough set:
3 Hang Squat Cleans Below the Knee Unbroken
B
.Com Workout 240226
For Time:
30 Deadlifts (185/125)
60 Toes to Bar
30 Front Squats
*15min Cap
Thursday
A
4 Working Sets
Close Grip Bench Press X 4 reps (last set should be 8/10)
B
AMRAP 18:
250m Row
10 Shoulder to OH (135/95)
250m Row
10 Alt Single Arm Devil’s Press (50/35)
Friday
A
3 Working Sets:
Front Squat x 4,3, 2 Reps with a 1 sec pause at the bottom (build to a 9/10)
rest 15 seconds
Back Squat x AMRAP-1 Reps with 1sec Pause at Bottom
*Use same load for the Back Squat as you do the Front Squat
(Push each set of Back Squats to within 1 reps shy of failure at the specific tempo listed)
B
For Time:
400m Run
30 Russian KBS (70/44)
25 Box Jump Over (24/20)
20 Dual KB Front Rack Squats (53/35 x2)
15 Dual KB Clean From Floor
10 Strict Pull Ups
15 Dual KB Cleans From Floor
20 Dual KB Front Rack Squats
25 Box Jump Over
30 Russian KBS
400m Run