Week of April 22nd

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