Week of 4/9 - 4/14


Programming Week of 4/9/2018 to 4/14/2018

MONDAY
A) 5x5 Banded Back Squats @32X2
R90s- 120s Between Sets
+
B)5x5 Close Grip Bench Press
R90s- 120s Between Sets
+
2 RFT
32 T2b > Knee Raises > Kips
32 Alt DB Snatch (50/35)
*10min Time Cap

Cool Down
3 Sets:
45s FLR
45s Side Plank L
45s Side Plank R
45s Superman


TUESDAY
E3mom x 33min
4 Power Clean and Jerk
6 Box Jump Over (30/24)
*Building weight
*Find something you can clear completely in one jump. Should not be TnG

Cool Down
DB External rotation 4x8/arm
5x10/Side
Abductor Raises


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

Cool Down

5min AMRAP:
50 Anchored Wtd Situps


THURSDAY
w/ a partner
40min Amrap
1000m Row
100 Devil Press (35/20)
200 DU > 1/2 Reps > Ball Jumps

Cool Down
5min Mobility Drill of Choice


FRIDAY
A) 7/side Bulg Split Squata
R30s btwn sides and sets
+
6 RFQ
3 Heavy Back Squat From Rack
3 Wtd Pullups (holding DB, no belts)
10 Horizontal Ring Row

Cool Down
NONE


SATURDAY COMMUNITY
15min Amrap
10 DB Push Press
200m Run

5min Trans

15min Amrap
10 Burpee
10 Wallball