Week #5 of 6
Monday 5/9/2022
Strength
Deadlift
3-3-2-2-2-2-1-1, building
Conditioning
12 minute AMRAP (ascending ladder):
2 Hang Power Snatch
2 Toes to Bar
4 Hang Power Snatch
4 Toes to Bar
6 etc…
Tuesday 5/10/2022
Strength
A1. Push Up, 4 sets of max reps, aim to accumulate total 56 reps (Rx+ Strict Ring Dips)
A2. Dual DB/KB Front Squats, 4 sets of 10-15, across
Conditioning
8 Rounds For Time:
3 Shoulder to Overhead (115/75, Rx+ 155/105)
5 Back Squats
15/12 Calorie Row
Wednesday 5/11/2022
Conditioning
Partner Conditioning
35 minute AMRAP:
30 No Push Up Burpee Box Jump Over
30 Russian Kettlebell Swings (24/16)
30 Sit Ups
30 Plate Ground to Overhead (45/25)
Note: partition as desired
Thursday 5/12/20222
Strength
A1. Back Rack Reverse Lunge, 4 sets of 8/side, across (2.5-5lbs heavier than last week)
A2. L-Hang, 4 sets of max holds (scale: L-Tuck Hang Hold)
Conditioning
16 minute AMRAP:
4 Pull Ups (Rx+ Chest to Bar)
8 Alternating Dumbbell Snatches (50/35)
32 Double Unders
Friday 5/13/2022
Strength
In 20 minutes, build up to a heavy complex of:
2 Hang Squat Clean + 2 Shoulder to Overhead + 2 Front Squat
Conditioning
For time:
50 Hang Squat Cleans (75/55, Rx+ 95/65)
50 Burpees Over Bar
Saturday 5/14/2022
Strength
A1. Bent Over Dual KB/DB Row, 3 sets of 10-12, building
A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)
B1.Ring Rows, 3 sets of 10-12 reps (Rx+ Feet Elevated)
B2. Ring Dip Support Hold, 3 sets of max holds for quality
Conditioning
Buy in 800m Run
1,500/1,200 m Row
Buy Out 800m Run
Note: Compare today’s time to 4/23/22.
