2017-05-13


Published May 13, 2017


Monday
2 power cleans on the 30sec x12 @75% (or 5-10 lbs up)
12min 1rm deficit deadlift (25lb plate)
2 rounds for time (10min cap)
50 a.swings @53/35
50 situps
50 bw lunges


Tuesday
6 rounds
10 shoulder to overhead @125/85(or 5-10 up from last week)
10 kipping pullups
400m recovery run
(core work with remaining time)

Wednesday
workout of the month
prowler relay with remaining time (TC)

Thursday
2power snatch on the 30sec x12 @75%(or 5-10 more than last week)
4x25 deadlift from deficit(45-plate)@125/85
10min amrap partner up
10/8 cal assault bike(partner 1)
double overhead kb hold @26/18
partner 1 completes calories then switch


Friday
12 5rm strict press
12min emom
even 10 wall balls @20/14
odd 5-10 chest to bar
then
100 hkr for time

Saturday -
10 rounds for time
10 cal row
10 push ups
10 pullups
10 air squats
10 DU



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