Week of 4/23 - 4/28

PROGRAMMING FOR WEEK OF 4/23/2018 - 4/28/2018

MONDAY
A)5x5 Close Grip Bench Press
R90s- 120s Between Sets
+
B) 5x5 Banded Back Squats @32X2
R90s- 120s Between Sets
+
Tabata x2
Burpee Over Bar
Push Press (45/33)

COOLDOWN
3min/side Pigeon stretch
 


TUESDAY
40min AMRAP of 100% effort rounds
18/15 Cal Row or AB Bike (35 sec cut off)
Immedaitely into...
7 Heavy UB Powercleans
Rest 3:00- 4:00

COOLDOWN
5x10/Side
Abductor Raises


WEDNESDAY
5 sets
A1) 5 Front Squats
R45s
A2) 10 DB Bent Over Row @3012
R60s
+
20min Amrap
5 Strict DB/KB Press (~50/35)
10 DL (225/135)
100m OH Carry with DB/KB

COOLDOWN
3 Sets:
60s Toe Walks
60s Heel Walks


THURSDAY
10 RFT
200m Run
10 Box Jump Step Down (24/20)
20 DB Hang Snatch (50/35)

*30min Time Cap

COOLDOWN
AB x 10min:
30s @ 80%
30s @ 40%
Or
10min Jog
70% 30s
35% 30s


FRIDAY
5x7/side Bbell Split Squat
R30s btwn sides and 60s between sets
+
5 Sets
A1) 3 Back Squat
R60s
A2) 5 Wtd Pullups
R30s
A3) 10 Controlled Banded Pull Aparts
R30s

COOLDOWN
Move through each position, 5 breaths or more as needed in each:
Down Dog
Superman Lunge R
Pigeon R
Down Dog
Superman Lunge L
Pigeon L
Shoulder Support Bridge
Pike Stretch


SATURDAY
Emom x 30min
Min1: 30 DoublersUnder/30 Ball Jump
Min2: 8 Backside Burpees
Min3: 100m Run