MONDAY, 4/11/22

Today is the start of our newest cycle!

You will need to know your %’s for the Back squat, dead lifts and remember to write down your workouts for retests.

LETS GET TO WORK!

Monday:

A. 

Build to a 3RM Back squat

If you already have your 3RM complete, 5x3 @ 75-80% of your 3RM

 B.

“ Lieutenant Dan”

10 Minute AMRAP:

5 Hang squat cleans (155/105)

7 Lateral burpees over bar 


Tuesday:

A.

4 Rounds:

12 supinated barbell rows

12 Up right rows

24 second 90° curl band hold

B.

“Vertirow”

For time:

200/150m row

2 Handstand push ups

200/150m row

3 Handstand push ups

200/150m row

4 Handstand push ups

200/150m row

5 Handstand push ups

200/150m row

6 Handstand push ups

200/150m row

7 Handstand push ups

200/150m row

8 Handstand push ups

200/150m row

9 Handstand push ups

200/150m row

10 Handstand push ups

  • modify HSPU with either Deficit push ups (hands of 45lb plates) OR Heavy DB strict presses.


Wednesday:

A.

10 Minutes:

30 Second plank

20 Med ball twists

10 Ab rollouts (w/barbell)

B.

“Not a typo”

21-15-9

Power clean (75/55)

Pull ups

1000m run

21-15-9

Thruster (95/65)

Toes to bar 


Thursday:

30 Minute EMOM:

  1. 15/10 Calories any machine

  2. 15/10 Calories different machine

  3. 1 Heavy Front squat (off of rack)


Friday:

A.

Build to a 1RM Dead lift (PRONATED GRIP)

B.

3 Rounds:

400m row

15 S2OH (115/75) *1 sec pause

15 KB swings (53/35)