050823-051223

Monday

Front Squat

4x10 Start around 50-55% and build

Summer Prep 1 (No Measure) Superset - 3 Rounds

Left Side:

8 Bulgarian Split Squat Heavy 12 Bulgarian Split Squat Moderate

16 Bulgarian Split Squat Light

Right Side:

8 Bulgarian Split Squat Heavy

12 Bulgarian Split Squat Moderate

16 Bulgarian Split Squat Light

*1-2min Rest

Use 1 DB and hold with the same to the working leg

---Straight into (after Split Squats)---

3-4 Rounds:

16 Alt Goblet Cossack Squat 10-15 Banded Hamstring Curl

10-15 Good Mornings

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Tuesday

Snatch

EMOM 14:

1: 2 Snatch @ 70-80%

2: 8-12 Toe to Bar

Fitness:

EMOM 15

1: 10 Alternating DB Snatch

2: 10 V-Up

Teacher's Pet (Time)

For Time:

24/20 Calorie Bike then,

3 Rounds:

15 Power Snatch 75/55

40 Double Under

Fitness:

20/16 Calorie Bike then,

3 Rounds:

20 SlamBall

60 Single Under

Rx+:

25 Power Snatch 75/55

50 Double Under

Cap = 10 Minutes

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Wednesday

Bench Press 10-8-6-4-2 Start at 60-65% for set of 10 reps. Set of 2 Reps should be 90-93%. Don't go any higher than that. Starting a new bench press cycle! We will be testing our 3RM

Summer Prep 2 (No Measure) 3-5 Rounds (Based on intensity) 12 DB(1) Skull Crushers (DB held sideways) 8-12 Narrow Grip Barbell Curls 6-12 Stationary/Box Dips 10-15 Arnolds Press

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Thursday

What is love? (AMRAP - Rounds and Reps)

25min AMRAP 16/12 Cal Bike 30 Wall Ball 20/14 100m Run 25/20 Cal Row 12 Burpee Box Jump 24/20 100m Run Fitness: Step Up RX+: 30/20

Friday

Squat Clean and Split Jerk Every 90sec x 7 1 Rep Start at 65-70% and build

Soap Oprea (Time) 3 Rounds For Time 4 Clean and Jerk 165/115 15 Pull Up 20 Push Up 40 Double Under 12min Cap Fitness: 6 Hang DB(2) Clean to Press 15 BD Bent Over Row 20 Push Up 60 Single Under RX+: 4 Clean and Jerk 225/155 8 BMU 12 Strict HSPU 40 Double Under