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  • Sara Carr Fitness

Week of May 6th



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):

  1. Battle ropes

  2. Bike

  3. Double unders

  4. LA kb snatch

  5. RA kb snatch

  6. Suitcase reverse lunges

  7. 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

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