Monday 2019.05.06

May 5, 2019

Strength

Deadlift

  • 4 x 3-5 @ 30X0

Same weight across all sets. 7/10 RPE

Conditioning

10-20-30 reps of:

  • Dumbbell Box Step Ups (2019 Open Standard)
  • Burpees
  • Calories

Week of 2019.05.06

May 5, 2019

Microcycle Preview

  • Monday: deadlift
  • Tuesday: team workout
  • Wednesday: bench press
  • Thursday: power snatch
  • Friday: back squat
  • Saturday: team workout

Saturday 2019.05.04

May 3, 2019

Conditioning

In teams of 3, complete for time:

  • 800m Run together
  • 30 Sandbag Cleans (alternate every 5)
  • 600m Run together
  • 45 Wall Walks (alternate every 5)
  • 400m Run together
  • 60 Burpee Box Jump Overs (alternate every 10)

Friday 2019.05.03

May 2, 2019

Strength

1)Back Squat

  • 4 x 5-7 @ 20X1

2A) Weighted Step Ups

  • 3 x 5/side

2B) Single Leg Box Jump

  • 3 x 3/side

Conditioning

In 8:00:

  • 800m Run
  • 50 Wall Balls (20/14)
  • Max Calories

Thursday 2019.05.02

May 1, 2019

Strength

1)Close Grip Bench Press (pause on chest)

  • Build to a heavy set of 6
  • Drop 10% and do 2 sets of 6

2A) Dumbbell Overhead Press

  • 3 x 10

2B) Supinated Grip Bent Over Barbell Row

  • 3 x 10

Conditioning

For time:

  • 100 Kettlebell Snatches (53/35)

10:00 time cap