Week #5 of 6

Monday 3/28/2022

Strength

Front Squat

7 sets of 3, 2.5-5lbs heavier than last week, max reps final set

Conditioning

7 rounds for time:

1 Wall Walk (scale: 3-5 inch worms)

5 Thrusters (115/75, Rx+ 155/105)

10/8 Calorie Row 

note: 1 minute rest b/w rounds

Tuesday 3/29/2022

Strength

A1. Strict Supinated Pull Up (Rx+ Weighted), 5 sets of 5, same weight as last week, max reps final set

A2. Deadlift, 5 sets of 5, across, 5-10lbs heavier than last week

Conditioning

15 minute AMRAP:

10 Russian KB Swing (24/16, Rx+ 28/20)

5 Toes to Bar

10 Goblet Reverse Lunges 

25 Double Unders

Wednesday 3/30/2022

Partner Conditioning

25 minute AMRAP:

50 Hang Muscle Cleans (75/55)

50 Burpees Over Bar

50 Box Jump Overs

Note: Partition reps as desired

Thursday 3/31/20222

Strength

8 sets, building

1 Snatch Pull + 1 Snatch High Pull + 1 Hang Squat Snatch

Conditioning

2 Rounds For Time:

20 Pull Ups (Rx+ Chest to Bar)

30 Alternating Dumbbell Snatches (50/35)

40/32 Calorie Row

Friday 4/1/2022

Strength

A1. Split Jerk, 5 sets of 2, across at challenging load

A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8-12/side, across

Conditioning

“DT” 

5 Rounds For Time:

12 Deadlifts (155/105) 

9 Hang Power Cleans 

6 Push Jerks

Saturday 4/2/2022

Strength

A. Bench Press

4 sets of 10, across (2.5-5lbs heavier than last week)

Note: max reps final set

B. Back Squat

4 Cluster Sets of 2-2-1-1, across

Note: no more than 10 seconds rest b/w reps

Optional Accessory:

C1. Deficit Push Ups, 3 sets of max reps

C2. Bent Over Dumbbell/Kettlebell Rows, 3 sets of 10-12, across

C3. Pike Overs, 3 sets of 8-10/side

C4. Hollow Flutter Kicks, 3 sets of 30-40