2017-04-24


Published April 23, 2017


Monday
2 power cleans on the 45sec x12 @75% (of Sq clean)
12min back squat with 3second pause (work to heavy 1rm for the day)
30sec on 30 sec off -15min
kb deadlift 70/53
burpees
situps

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
workout of the month
then Rowling!

Thursday
2power snatch on the 45sec x12 @75%(of sq snatch)
4x25 overhead squats @45/35
10min igo-ugo
5/4 cal assault bike
10 lunges
10 jumping squats

Friday
3 jerks @80% (push or split) 1min rest x6
10min emom of chest to bar practice
3 rounds of
1000m row
20 toes to bar

Saturday
technique work first
4 rounds
800m run
2 muscle ups( or scaled versions)
8 hspu



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