MONDAY, APRIL 22nd
A. Clean Pull Session
In 12 minutes, work through 4 sets of the following...
Clean 1st Pull with 2 sec Pause (to kneecap) x 4 reps
Hang Clean High Pull (at top of knee) x 4 reps
Clean High Pull x 4 reps
* Add weight after each set, stay at light to moderate notes
B. In a 20 Minute Window, complete:
1.5 Mile Run
10 Clean & Jerks 225/155
10 Clean & Jerks 185/135
10 Clean & Jerks 155/105
Max Reps Clean & Jerk 135/95
Scale to: 1 Mile Run, by Load
Goal Time: Finish run by 13min mark, leaving 7+minutes to CJ
TUESDAY, APRIL 23rd
A. Double Under Drills:
In 10minutes, work on the following...
Hollow Body Pulses x 10
Hollow Jumps x 10 (no rope)
PVC Behind Back Drill x 10 Hollow Jumps
One Handed Rope Punch x 5 ea side
Accumulate as many DU as possible in 2 minutes
B. 3 Rounds for Time:
100m Farmer’s Carry (70lb/53lb) *out back garage door to end of driveway and back
15 Bar Muscle-Up
100 Double Under (200 SU)
Scale to: by load, Banded/Box Muscle Ups or Strict Pull-ups/Strict Ring Rows, 25-50 DU or 100 SU
Goal Time: 15-20 minutes, 5-7min per round
C. 21-15-9 reps:
• Sit-up to Pike
• Hollow Body Rocks
WEDNESDAY, APRIL 24th
A. Perfect Push-up Practice:
Hand Position - spread fingers, ext rot
In 12 minutes, work through 3 high quality sets of...
From Lying Position on Floor x 3 reps
From Boxes/Paralettes x 3 reps
From Parallettes with Depth Touch x 3 reps
B. With a partner, complete for time...
1000m Run (bottom of 2nd hill and back)
100 KB Swings (53/35lbs)
1000m Run
100 Strict Push-ups
Scale to: 500-800m Run/ 50-75 reps
Goal Time: ~20min
C. 4 Rounds for Quality:
Dead Bug 60sec (slow alternating, partner pull on knee)
15 GHD Sit-ups
THURSDAY, APRIL 25th
A. For Time:
3 Rounds:
15/10 Calorie Assault Bike
10 Burpee Box Jump Overs (30"/24")
...Directly into...
3 Rounds:
12 Dumbbell Deadlifts (55/35lbs)
9 Dumbbell Front Squats
6 Dumbbell Push Jerks
B. Midline Practice for 15 minutes or 2 Rounds of Quality Movement:
Dead Bug 60sec (slow alternating, partner pull on knee)
30 Hanging Knee to Chest Twists
40 Hollow Rocks
50 AbMat Sit-Ups
FRIDAY, APRIL 26th
A. For Time, complete all sets on own or with a partner...
12-10-8-6-4 reps for time of:
Power Clean, 115/75
Thruster, 115/75
Chest-to-bar Pull-up
2 Rounds for time of:
800m Row
40/30 Calories Bike
20 Strict Handstand Push-ups
10-20-30 reps for time of:
Wallball Shot, 20/14
Ski Erg Calories
*Rest 5 minutes between workouts
SATURDAY, APRIL 27th
Every 2 minutes, for 30 minutes (3 sets):
Station 1 – 400/300m Run
Station 2 - 10 D-Ball Over Shoulder (100/70lbs)
Station 3 – 20/15 Cals Ski Erg
Station 4 – 15 Box Climb-Overs (40/30")
Station 5 - 20 Ring Dips
Scale to: 200m Run, 5 D-Ball, 15/10 Cals Ski, 10 Box Climb Overs, 10-15 Bar Dips