Monday, April 15th: Overhead
A. 1 rep max push jerk TEST
B. 30 on, 30 off, 5x (15 min):
battle ropes
ring/bench dips
plate overhead sit-ups
Tuesday, April 16th
6am-12pm- Open Gym
12pm: PUMP
A1. Bench Press
5x Max Reps
A2. Strict Pull-ups
5x Max Reps
B1. Chest Flies
3x12
B2. Ring Rows
3x8
C1. Barbell Curl Static Hold
3x30 sec
C2. Barbell Bicep Curl
3x30 sec
Wednesday, April 17th: Back Squat Cycle Day 21
A. Back Squat
5x5 or 5x3
*compare to 4/8/24
B. 14 min alternating EMOM:
odd- 12 wall balls
even- 5 strict chin-ups
Thursday, April 18th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, April 19th: Endurance
30 min AMRAP:
100 Russian kb swings
80 reverse lunges (40/leg)
60 cal row/60 cal ski/36 cal bike
40 dual db push press
20 burpee box jumps
Saturday, April 20th
9am- Olympic Lifting
A. Muscle Clean + Front Squat + Push Press
5x (1+1+1)
B. Clean + Jerk
20 min to find a heavy single for the day
C. Clean + Jerk
3x 2x(1+1)
*75% of B
10am- Mobility/Stability
