Week of April 11th 2016

Monday, April 11th 2016
 

A. AMRAP in 30 min.
(70 sec. work/20 sec. rest)

A1. 8 Rounds
10 Wall Balls 20/14lbs
10 Overhead Walking Lunges with 45/35# plate

A2. 8 Rounds
10 Push Ups
5 Deadlifts 225/153lbs

A3. AMRAP of
5 Pull Ups
5 Toes to Bar
10 Over the Box Jumps 24/20”

 

Tuesday, April 12th 2016


A. Strength
A1. Deadlift 6 x 6
A2. Front Squat 6 x 6
Alternate between A1 and A2, start new set every 2 min. Go As Heavy As Form Allows, start at around 55% of 1 RM

B. 10 min. Run or Bike or Row

 

Wednesday, April 13th 2016


A. Skill: Kipping Pull Ups
B. AMRAP in 25 min.
400m Run
10 Power Snatch 75/53lbs
8 Bar Facing Burpees
3 Bar Muscle Ups (or 10 C2B or 10 Pull Ups)

 

Thursday, April 14th 2016


A. Strength
Back Squat 4 x 9 @ 60-65%

B. Accessory work
 EMOM for 20 min.
(1) – 1-8 Strict Chin Ups (weighted if you can, heavier than last week)
(2) – 8 DB Shoulder Press (heavier than last week)
(3) – 10 Biceps Curls AHAFA
(4) – 10 Bulgarian Split Squats per side AHAFA

 

Friday, April 15th 2016


A. 21 – 15 – 9
Hang Power Cleans 115/73lbs
Box Jumps 24/20”

REST 10 MIN.

B. 21 – 15 – 9
Assault Bike
Push Jerk 115/73lbs

 

Saturday, April 16th 2016

“Project Hart”

 

Sunday, April 17th 2016


A. Work up to a 1 RM Hang Squat Snatch

B. Work up to a 1 RM Hang Squat Clean

Oleksiy Dakhno