Week of 4/30 - 5/6

PROGRAMMING FOR WEEK OF 4/30/2108 - 5/6/2018

ANNOUNCEMENTS

Look for a newsletter in your inbox with May info at the beginning of this week. May Social event will be May 19. We will have Murph on Memorial Weekend on Monday,


MONDAY
A) 5x5 Banded Back Squats @32X2
R90s- 120s Between Sets
+
B)5x5 Close Grip Bench Press
R90s- 120s Between Sets
+
"Helen"
3RFT
400m Run
21 KBS
12 Pullups
*11min Time Cap

COOLDOWN
200m Run @ steady pace
(rest 60s)
x 5
*shoot for same time for all 5 splits


TUESDAY
10 Sets not for time
3 Heavy Power Snatch Singles
10 High Box Jump Overs

*these are all working sets and should not include building sets

COOLDOWN
A. DB External rotation @3010 10/arm, heavier than last week if able x 4 sets
B. 40 Scap Pull ups


WEDNESDAY
A) 5x4 Front Squats
R90s-R120s
+
B) 6x8 SL RDL @32x1
+
C) 10min Amrap Bbell Z Press

COOLDOWN
Max Side Plank R - record time
Max Side Plank L - record time
then...
15 Side Plank Taps R
15 Side Plank Taps L
15 FLR Knee Drives
x 4 sets


THURSDAY
8000m Row with a Partner @65% Effiort
*Partners have to switch every 1000m
Rest 1:1 if no partner

COOLDOWN
5-10 Breaths in each position:
Foldover/Standing Pike
Up Dog
Down Dog
Pigeon R
Down Dog
Pigeon L
Child's Pose
- Take your time and relax into each joint/muscle that feels most restricted


FRIDAY
6x7/side Deficit Reverse Lunge
+
5 sets
Max Ring Rows
Rest roughly 2min
Max Burpees
Rest Roughly 2min


SATURDAY

4 Rounds
3min Amrap
30 Wallballs
30 DU/Ball Jumps
30 Mountain Climbers
Rest 5min