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
friday, april 24
A.
5 sets:
2 segmented snatch deadlifts + 1 hang snatch
B.
6 rounds for time:
12 overhead lunge steps (95/65)
9 CTB pull-ups
6 power snatch (95/65)
thursday, april 23
A.
Incline bench press 6-6-5-5-5
B.
18 min amrap:
8/side single arm DB hang clean & jerk (50/35, Rx+ 65/45)
10 TTB
300m run
wednesday, april 22
A.
4 sets:
2 power cleans + 1 clean (~60% of max clean)
B.
3 sets:
clean deadlift x 3-5 reps (~90% of max clean)
C.
9 min amrap:
1-2-3-4-5-6… squat clean (135/95, Rx+ 165/115))
2-4-6-8-10-12-…bar facing burpees
… etc. adding 1 rep to the squat cleans and 2 reps to the bar facing burpees, each round