041921-042321

Monday 041921

STRENGTH

Push Press:

4-4-4

*Start around your 70% push press and work up each set

**Superset with 8 Strict TTB or 8 Regular TTB

Strict Press:

8-8-8

*Same weight each set here should be fairly light work on moving the bar well

**Superset with 8 Strict TTB or 8 Regular TTB

WORKOUT

Every 5:00 x20:00 (4 Rounds):

400m Run

5 Hang Squat Cleans (155/105)

10 Burpee To Plate

Tuesday 042021

STRENGTH

Deadlift

4x3 Reps @80% of 1RM

*rest as needed bt sets

WORKOUT

3 Rounds For Time:

100 DUs

100ft Double DB Lunges @50/35lbs

25 Sit-Ups

15 Plate Ground to Overhead @45/35lbs 

Wednesday 042121

WORKOUT

2 Rounds For Time: w/Partner

70/60 Cal Bike

800m Run

Rest 3:00

STRENGTH

4 Rounds For Quality:

4 Bench Press @70/80%

12 Strict Pull-Ups

Thursday 042221

STRENGTH

10:00 EMOM

1 Hang Squat Clean

1 Squat Clean

*Both in the same minute, this should be around 75% of 1RM, drop the bar in between reps.

WORKOUT

Quarterfinals event 3

For Time:

120 Wall Ball Shots @20/14lbs

120 Cal Row

*15:00 Time Cap

Friday 042321

STRENGTH

Overhead Squat

3-3-3-3-3 Reps

*Rest as needed bt sets, work up each set, find a good heavy set of 3

WORKOUT

3 Rounds For Time:

12 Power Snatches (115/85)

11 Box Jumps

10 Muscle Ups