tuesday, may 26
A.
deadlift
3 sets of 5 reps @ 80-85% 1RM
B.
EMOM for 6 mins
3 deadlifts @ 60-65% 1RM
speed work - speed deadlifts are NOT supposed to be heavy and you are NOT supposed to strain through these lifts. the focus is on speed off the ground and at lock out
C.
9 min amrap:
3-6-9-12-15-18….and so on up the ladder
alternating DB Snatches per arm (50/35)
box jumps
friday, may 22
A.
5-6 sets:
1 segmented snatch deadlift + 1 hang snatch + 1 snatch
B.
for time:
10-8-6-4-2 reps of [1 power snatch + 2 OH lunge steps] (115/75)
100-80-60-40-20 DUs
thursday, may 21
A.
Incline bench press
2 sets of 3 reps, 4 sets of 2 reps
B.
5 sets:
In 2 mins, complete:
200m run (Rx+ 300m)
5 ring MUs (scaled: 8 CTB pull-ups)
max burpees
rest 2 mins between sets
score = total burpees each set
tuesday, may 19
A.
4 sets:
front squat
2 reps, then immediately strip down to 75-80% of weight used for a tough double and perform 8 reps
rest 2-3 mins between sets
B.
12 min amrap:
20 single KB rack squats (heavy!)
20 single KB rack alt lunge steps
20 single Kb rack box step ups
20 box jumps (24/20)
monday, may 18
murph prep monday
A.
4-5 sets:
3 strict pull-ups (pause at top, slow eccentric)
B.
2 sets, one set every 12 mins:
800m run + max Cindy
Rx+ 10 pull-ups + 20 push ups + 30 squats
friday, may 15
A.
5-6 sets:
1 segmented snatch deadlift + 1 snatch pull + 1 hang snatch
B.
2 rounds for time:
12 reps [1 DBS + 2 alt OH lunges] (50/35)
12 box jumps (30/24)
300m run
2 rounds for time:
12 reps devils press (50/35)
12 box jumps (30/24)
300m run
thursday, may 14
A.
5x3 Incline bench press
B.
5 sets:
In 90s, complete:
12 push press (115/75, Rx+ 135/95)
12 CTB pull-ups
max cal row, echo bike or ski
rest 2 mins between sets
score = total cals on machine
wednesday, may 13
A.
4 sets:
1 hang power clean + 1 power clean
B.
4 sets:
3-4 clean deadlifts (heavier than last week)
C.
5 rounds for time:
12 TTB
9 hang power cleans (155/105)
6 burpees over the bar
tuesday, may 12
A.
4 sets:
front squat
perform 2 tough reps, then immediately strip down to 75-80% of weight used for a tough double and perform 6 reps.
rest 2-3 mins between sets
B.
for time:
5 reps of [1 squat clean + 2 front rack lunges] (155/105, Rx+ 185/125)
100-80-60-40-20 DUs
monday, may 11
A.
strict pull ups:
4 sets of 6-8 reps (weighted if possible)
B.
21 minutes of Cindy
run a 400m (buy-in) at 0:00, 7:00 and 14:00
*wear a weight vest if you have one
friday, may 8
A.
snatch skills & drills
B.
for time:
21 box jump over @ 24/20"
21 OHS (95/65)
21 pull-ups
15 box jumps @ 24/20"
15 power snatch (115/75)
15 CTB pull-ups
9 box jumps @ 30/24”
9 squat snatch (135/95)
9 ring muscle-ups
thursday, may 7
A.
Incline bench press 4-4-3-3-3
B.
18 min amrap
12 alternating double DB push press, one arm always in front rack (50/35, Rx+ 16 reps at 65/45)
12 TTB (Rx+ 16 TTB)
18/15 cal row
wednesday, may 6
A.
4 sets:
2 power cleans
B.
4 sets:
clean deadlift - 90% (of clean) 3-5 reps
C.
8 min amrap:
2-4-6-8-10-12-14… power cleans (185/125, Rx+ 225/155)
30 DUs after each set
tuesday, may 5
A.
strict pull ups
4 sets of 6-8 reps (weighted if possible, break into smaller cluster sets as needed)
B.
Rx
for time: 25 min cap
400m
4 rounds Cindy
400m
3 rounds Cindy
400m
2 rounds Cindy
400m
1 rounds Cindy
Rx+
400m
5-4-3-2 rounds Cindy
monday, may 4
A.
6 sets:
2 front squats (no tempo or pause)
B.
12 min amrap:
20 front squats (135/95)
30 burpee box jumps
40 front rack lunges
30 TTB
400m run
friday, may 1
A.
5-6 sets:
1 segmented snatch deadlift + 1 snatch
B.
“snatchballs”
12 min amrap:
3 power snatches (135/95)
12 WBS
thursday, april 30
A.
Incline bench press 5-5-5-4-4
B.
4 sets:
In 2:30, complete:
15 TTB
12 push jerks (135/95, Rx+ 165/115)
max cal row, echo bike or ski
rest 90s between sets
score = total cals
wednesday, april 29
A.
4 sets:
1 power clean + 1 clean
B.
4 sets:
clean deadlift x 3-5 reps
C.
for time:
20-16-12-8-4 lateral burpees over the bar
10-8-6-4-2 power cleans (195/135, Rx+ 205/145)
tuesday, april 28
A.
5 sets of strict pull-ups:
3.3 or 4.3 reps (weighted if possible)
B.
18 min amrap*:
400m run
immediately followed by…
three rounds of Cindy
5 pull-ups
10 push ups
15 air squats
OR
5 push ups
5 pull-ups
5 push ups
15 air squats
*wear a weight vest if you have one!
monday, april 27
A.
6 sets:
1 tempo pause front squat (32X1) + 1 front squat no tempo or pause
B.
For time:
100 DUs
15 front squats (165/115, Rx+185/125)
100 DUs
40 Russian KBS (70/53)
75 DUs
15 front squats
100 DUs