Monday, April 23rd - Sunday, April 29th

Week 5

 

Monday

 

(A1) Bench Press – 5 x 3 @ 21X1

(A2) T bar – 5 x 3

 

 

Alternating EMOM x 10

(B1) weighted dip –  6 @21X1 (add load from last week)

(B2) 7 C2B pull ups

 

(C)

·      Row 5 minutes, easy pace

·      10 x (30s AB sprint + 60s easy pace)

·      Row 5 minutes, easy pace

 

(D1) FLR on RIngs – 3 x 40s

(D2) Toes to bar – 3 x 20

 

Tuesday

 

(A) Clean – 73% x 1 OTM x 5, 83% x 1 OTM x 5, 88% x 1 OTM x 5, heavy single

 

(B) Back squat – 73% x 6 x 3

 

(C1) Barbell reverse lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 5 rounds

·      10 BBJO, 24/20”

·      20 wall ball, 20/14lbs

·      60 double unders

·      Rest 60s

 

Wednesday

 

(A1) GHD sit up – 3 x 20

(A2) Hollow Rock – 3 x 35s

(A3) Weighted plank – 3 x 60s

 

(B1) High to Low cable twist –3 x 15 each

(B2) Ab wheel – 3 x 15

(B3) Low to high cable rotations – 3 x 15 each

 

(C) Assault Bike 30 minutes

 

Thursday

 

(A) 10 x OT2M

·      2 Snatch, 83%

·      2 rope climb

 

(B) Deadlift – 83% x 4 x 5

 

(C) 5 rounds

·      8 power snatch, 95/65lbs

·      20 push ups

·      run 200m

·      rest 60s

 

Friday

 

(A1) Jerk– 85% x 2 x 5

(A2) strict pull – up – 5 x 5

 

(B) AMRAP in 20 minutes

·      12 SA KB push press, 24/16kg

·      12 SA ring row

·      12 KB rack RNT lunge

·      12/8 cals row

 

Saturday

 

(A) Thruster – 2RM

 

(B) Front squat – 83% x 3 x 5

 

(C) 10 minute time cap

·      4 thrusters, 135/95lbs

·      1 rope climb

·      8 thrusters, 135/95

·      2 rope climbs

·      12 thrusters, 135/95

·      3 rope climbs

(D) ab work of choice