Monday, May 15th - Sunday, May 21st

Monday 5/15

A) Back Squat - 87 - 92% x 3 x 3

B1) Ab Wheel - 3 x 10 - 15

B2) SLDL – 3 x 6 - 8

C) Row 500m

D) Knee in corner stretch, 1 minute/side

 

 

Tuesday 5/16

A) 3 position snatch (tall, hang, floor) – 15 minutes to work on sets of (1 + 1 + 1)

B) 5 rounds

·      100m Farmers carry

·      10 burpees

·      10 kettlebell swings

C1) Max L-sit, 3 sets

C2) 30s side plank/side

Wednesday 5/17

A) Power Clean + Power Jerk - 15 minutes to build up to a heavy set of (1 + 1)

B) 5 RFT

·      8 thrusters

·      10 toes to bar

·      12 kettlebell swings

C1) 30s weighted plank

C2) 6 – 8 back extensions or good mornings

 

Thursday 5/18

A1) Push Press* – 5RM

A2) T – Bar or Dumbbell Floor Row 4 - 6 reps

B) 4 Rounds

·      15 wall ball

·      15 chest to bar pull-ups

·      15 (that’s my FAVORITE freckle) burpees

C1) 50 bicycle crunches

C2) 8 – 12 serratus push-ups

*feel free to sub in bench press and work to a max

Friday 5/19

A)  Deadlift – 75% x 5 x 3

 

B)   10 rounds

·      10 push-ups

·      row 100m

C) At least 100 sit-ups

Saturday 5/20

A)  Max handstand hold, 3 – 5 sets

 

B)   Run 400m, then

 

5 rounds

 

·      10 power jerk

·      10 pull-ups

·      10 DB snatch

·      10 KBS

·      10 toes to bar

 

then, run 400m

Sunday

Yoga