MONDAY – 4/15/18
Metcon (AMRAP-Reps)
Every 5 min x3 Rounds:
Run 400m
15 Snatches
Max TTB in remaining time. Immediately into:
Every 5 min x 3 Rounds:
Run 400m
15 Cleans and Jerks (95/65)
Max TTB in remaining time
TUESDAY – 4/16/18
Weightlifting
Front Squat
Warm up sets, right into:
70% x 3 Reps
80% x 3 Reps
90% x Max Reps
*Next week is a 1RM test, so don't miss out!!
Metcon
14 min AMRAP
21 Wall Balls (20/14)
15 Cal Row
9 Deadlifts (225/155)
WEDNESDAY – 4/16/18
Weightlifting
Bench Press (5x5)
Start at 60% and climb
Do bent over row DB between sets (6-8 reps per side)
Metcon
15min to get as far as possible
50-40-20-10
Double Unders
Sit-ups
Immediately into:
10-20-30-40-50
A:t/ DB Sntach 50/35
Pull-ups
RX 1+2-3-4-5 bar muscle ups instead of pull-ups
THURSDAY – 4/19/18
EMOM x 10
3 Power Cleans @ 70% of 1RM
10 Push Ups
EMOM x 10
12 American KB Swings (53/35)
12 Air Squats
ACCESSORY WORK
400m Farmer Carry (2) 53/35 KBs
SaturdayApril 28 and 29 Road to Regionals with Amador