Monday 4/22

Build 1:

5-6 Rounds:

a. 3x Pause Squats 03X0 Tempo, ~80%, 8RPE, moderately heavy

b. 10x D-Ball or Sandbag Hug Squats, ~50% of your squat weight

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best se

Build 2:

5-6 Rounds*:

a. 3x Low Hang Pause Clean 03X0 ~80%, 8RPE, moderately heavy

b. 6x floor-touch jumps for HEIGHT.

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Sweat:

5min: Max Rep Single KB “Hang” Snatch, unlimited hand switches

Breathe:

5min Foam Roller or Lax Ball exploration of low back and quads

Tuesday 4/23 

Build 1:

5-6 Rounds: a. 5x Pause DB Bench Press 03X0 Tempo, 8RPE, moderately heavy

b. 5x Pushups w/ 10x Oscillations

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Build 2:

5-6 Rounds*:

a. 5x Barbell Pendlay Rows, 03X0 (pause it at top)

b. 10x Seated Band Row (attached to rig)

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Sweat:

10 Rounds:

Row :30 Max Calories*

:30 Squat Hold Parallel

*No Foot Straps

Breathe:

5min Bike EASY, get breath under control

Wednesday 4/24

Build 1:

5-6 Rounds*:

a. 2x Snatch-Grip Deadlift 9RPE, VERY heavy

b. 4x DB Slams. Explode up AND Down

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Build 2:

5-6 Rounds*

a. 3/3 Reverse Barbell Lunges ~9RPE, Very Heavy

b. 6 Spanish Goblet Squats

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Sweat:

5min to work up to a challenging TGU 10 Reps for QUALITY at 90%, alt

Breathe:

30 Reps (15/15) Diagonal Chop Ball Slams

Thursday 4/25

Build 1:

5-6 Rounds*:

a. 3x Z-Press, 9RPE, very heavy

b. 10x seated band overhead press, light, FAST

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Build 2:

5-6 Rounds*:

a. 10x Ring Rows at a challenging foot position

b. 10x Ring Rows, feet farther back (easier)

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

 Sweat:

EMOM 20min:

10 Pistols or Lunges, unweighted

:15 Farmer Hold, HEAVY

Breathe:

Accumulate :90 each side

Pigeon Pose

Couch Stretch

Friday 4/26

Build 1:

3-5 Rounds:

a. 3x Front Squats ~80%, 8RPE, moderately heavy

b. 10x Wallball

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Build 2: 

3-5 Rounds*:

2 Cleans+1 Jerk to a challenging set at 8-9RPE

Sweat:

50-40-30-20-10 Reps for time of:

High Knee Run in place

Mountain Climbers

Breathe:

Accumulate 2min Hanging AB Vacuum