Monday, May 6th- Back Squat Cycle Day 23
A. Back Squat
5x5 or 5x3
*compare to 4/26/24
B. For Time
10-8-6-4-2
Barbell Thrusters
Burpees Over the Bar
Tuesday, May 7th
6am-12pm: Open Gym
12pm: PUMP
A1. Dual DB Seated Press
4x12
A2. Lateral + Frontal Raise
4x16 (8 each, alternating)
A3. Seated Bicep Curl
4x12
B1. Dual DB Bench Press
4x12
B2. Dual DB Overhead Hold
4x30 sec
B3. Pinch Grip Plate Hold
4x30 sec
C. 7 min AMRAP
1-2-3-4...
Chin-ups
Ring Dips/Hand Release Push-ups
Strict T2B
Wednesday, May 8th- Endurance
30 on, 30 off, 5x (35 min):
Battle ropes
Bike
Double unders
LA kb snatch
RA kb snatch
Suitcase reverse lunges
Weighted forearm plank
Thursday, May 9th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, May 10th- Hinge/Single Leg
A1. Barbell Single Leg Romanian Deadlifts
5x5/leg
A2. Ballistic Russian Twist
5x8/side
B. 12 min AMRAP:
1 shrimp squat/side
3 strict pull-ups
6 V-ups
9 Russian kb swings
Saturday, May 11th
9am: Olympic Lifting
A. Muscle Snatch + OHS + Snatch Balance
5x (1+1+1)
B. High Pull (ATK) + Snatch (ATK)
5x (1+1)
C. High Pull + Snatch
5x (1+1)
D. Snatch
5x1