05/23/22-05/27/22

Monday (May 23rd)

Strength:

Power Clean & Jerk

1-1-1-1-1

*Work up to a heavy single for the day!

**Start at around 65-70% of 1RM C&J

Compete:

For Time:

1-2-3-4-5-6-7-8-9-10

Clean and Jerks @155/105lbs

6 Strict Pull-ups after each set

Train:

1-2-3-4-5-6-7-8-9-10

Clean and Jerks @115/85lbs

6 Inverted Rows after each set

Tuesday (May 24th)

Strength:

3 Rounds

15 Hamstring Curls

:40 Single Leg Banded Walks

:30 Plank

Compete/Train

5 Rounds for max reps:

1:00 Max Cal Row

1:00 Max DUs/Single Unders

1:00 Max DB Snatches

1:00 Rest

Wednesday (May 25th)

Compete:

10 Rounds For Time:

3 Muscle Ups

3 HSPUs

2 Power Snatches @75% of 1RM

***20:00 Time Cap

Train:

10 Rounds For Time:

6 Chest To Bar Pull-ups

8 Hand Release Push-Ups

2 Power Snatches @65% of 1RM

Skill:

3 Rounds For Quality:

12 DB Bench Press

10 Barbell Rollouts

8 DB Bicep Curls (alternating arms)

Thursday (May 26th)

Compete:

For Time:

10-20-30-40-50

Cal Bike

Sit-Ups

2-4-6-8-10

Deadlifts @70% of 1RM

**25:00 time cap

Train:

10-15-25-30-35

Cal Bike

Sit-Ups

2-4-6-8-10

Deadlifts @60% of 1RM

Friday (May 27th)

Strength:

Front Squat

5x3 Reps @80% of 1RM

Compete:

3 Rounds For Time:

60‘ Double DB Lunges @2x50/35lbs

400m Run

50ft HSW

Rest 1:30 after each round

Train:

3 Rounds For Time:

60’ Double DB Lunges 2x35/20lbs

200m Run

3-5 Wall Walks

Rest 1:30 after each round