Week of 4/16 - 4/21

PROGRAMMING WEEK OF 4/16/2018 - 4/21/2018

 

MONDAY
A) 5x5 Banded Back Squats @32X2
R90s- 120s Between Sets
+
B)5x5 Close Grip Bench Press
R90s- 120s Between Sets
+
"Fran"
21-15-9
Thruster (95/65)
Pullups
*8min Time Cap

COOLDOWN
Shoulder Mobility x 2min/drill:
Lat Roller on PVC
Trap under Barbell


TUESDAY
Double Under Tech
+
Snatch Tech and Warm Up
+
3 building + 6 Working Sets
2 Power Snatches + 1 Full Snatch
*two powers are TnG then drop and right to last single full
R3min between sets

COOLDOWN
Tabata Plate Pinches:
:20s hold 1 plate in each hand / :10 rest
x 8 rounds


WEDNESDAY
A) 5x5 Front Squats
R90s-R120s
+
5 sets
B1)5 Strict press
R30s
B2) 100m
One arm Front Rack Kb Carry
One Arm Over Head Carry
R60s
*build in weights
+
C) 5x6 RDL @32x1

COOLDOWN
5x10/Side
Abductor Raises


THURSDAY
7 Sets
500m Row
~R1:1
*Keep Efforts Repeatable

COOLDOWN
10min Jog @ pace that will allow you to discuss life events with a friend


FRIDAY
A) 14 Cossack Squats
R60s btwn Sets
+
B) 5x5 Back Squat
R2min
+
3sets
C1) 10 Hammer Curl @3111
R45-60s
C2) 10 Negative Pullups
R45-60s


SATURDAY
For Time
12 Wallwalks
800m Run
120 Abmat Situps
800m Run
12 Wall Walks