2017-04-15


Published April 15, 2017


Monday
2 power cleans on the 45sec x12 @70% (of Sq clean)
12min max Back Squat
30sec on 30 sec off -15min
row meters
farmers hold 53/30
air squats

Tuesday
8 rounds
8 push press @5-10lbs from last week
8 strict pull ups on rings(add difficulty)
500m recovery row
(core work with remaining time)

Wednesday
6 rounds
200m sled pull (forward) @3x45/2x24
200m run
3 rounds (alt)
max hs hold
max chin up hold

Thursday
2power snatch on the 45sec x12 @70%(of sq snatch)
4x25 frontsquat @75/55
10min igo-ugo
10 single kb thrusters @53/30
10/8 cal assault bike

Friday
3 jerks @75% (push or split) 1min rest x6
4x10-20 toes to bar (pick a number that's unbroken every time)
5 rounds of
500m row
10 pull ups

Saturday
20 cal row
10 hspu
10 ctb
18 cal row
8 hspu
8 ctb
etc...



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