Week of April 15th

Monday, April 15th: Overhead

A. 1 rep max push jerk TEST

B. 30 on, 30 off, 5x (15 min):

1. battle ropes

2. ring/bench dips

3. 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