Monday, April 22nd- Hinge/Single Leg
A. Back Rack Bulgarian Split Squat
5x5
B1. Tempo Romanian Deadlift
3x8 @32x1
B2. Ab Wheel Rollout
3x8
Tuesday, April 23rd
6am-12pm: Open Gym
12pm: PUMP
A. Bench Press
7 min EMOM: 3 reps (75%+)
B1. Concentration Curl
3x8/arm
B2. Bench Supported Single Arm Kickback
3x8/arm
C1. Seated Hammer Curl
3x12
C2. Dumbbell Skull Crushers
3x12
D. Tabata Plank-ups
E. Tabata Hollow Rocks
Wednesday, April 24th- Overhead
A. Strict Press + Push Press + Push Jerk
5x (1+2+2)
B. 10 min AMRAP:
10 burpees
30 double unders
Thursday April 25th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, April 26th- Back Squat Cycle Day 22
A. Back Squat
5x5 or 5x3
*compare to 4/17/24
B. Row
3x500m
1:1 work:rest
*negative splits
Saturday, April 27th
9am: Olympic Lifting
A. Muscle Snatch
5x2
B. Snatch Balance
5x2 (50%+ of Snatch)
C. Snatch
5x2 (70%+)
D. Snatch High Pull
5x3 (85%)
10am: Mobility/Stability