052421-052821

Monday 052421

STRENGTH:

Squat Snatch

2-2-2-2-2-2-2-2

*Build up to a heavy double for today

WORKOUT:

Back Squat

1-1-1-1-1

*Build up to a heavy single for the day, should be around 90%

-INTO-

10:00 EMOM

3 Back Squats @70% of 1RM

*Try to keep these fast and not rest at the top too long, if you can try to go right down into the next rep

Tuesday 052521

STRENGTH:

Power Clean & Jerk

3x2 @80% of 1RM PC&J

*Rest as needed bt sets

WORKOUT:

12:00 AMRAP

5 Bench Press @225/145lbs

10 Alternating Hang DB Snatches @50/35lbs (10 total)

15 Pull-Ups

Wednesday 052621

WORKOUT:

2 Sets:

3 Rounds For Time

20/15 Cal Bike

400m Run

60ft HSW

-Rest 3:00 bt sets-

Thursday 052721

STRENGTH:

Power Snatch

5x10 Reps

*Increase weight each set

-INTO-

Power Snatch

-Heavy single

*Work up to a heavy single power snatch here

WORKOUT:

6:00 AMRAP

3 Strict HSPUs

3 Strict Pull-Ups

*Choose 1,2 or 3 reps and stick with these for the whole AMRAP

Friday 052821

WORKOUT:

“2014 Regional Chipper – 50s”

For Time:

50 Cal Row

50 Box Jump Overs @24/20”

50 Deadlifts @180/120lbs

50 Wall Ball Shots @20/14lbs

50 Ring Dips

50 Wall Ball Shots

50 Deadlifts

50 Box Jump Overs

50 Cal Row

-30:00 Time Cap-