Week of April 4th 2016

 

Monday, April 4th 2016

 

A. Work up to a heavy set of 3 Back Squat

A1. 2 x 3 Back Squat @ 85-90% of A

B. Work up to a heavy set of 3 Bench Press

B1. 2 x 5 Bench Press @ 85-90% of B

C. 10 min. casual pace run or Assault Bike

 

 

Tuesday, April 5th 2016

A.      27 min. AMRAP

(70 sec. work/20 sec. rest)

 

8 Rounds

10/7 Cal. Assault Bike

7 Deadlifts 185/133lbs

 

8 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

 

8 Rounds

5 Double Dumbbell Ground to overhead 45/30lbs

7 Burpees

 

Wednesday, April 6th 2016

 

A. Work up to a heavy set of 3 Squat snatch

B. Accessory work

EMOM for 20 min.

(1) – 1-10 Strict Chin Ups (weighted if you can)

(2) – 10 DB Shoulder Press AHAFA

(3) – 10-16 Plank Alt. DB Rows AHAFA

(4) – 10 Bulgarian Split Squats per side AHAFA

 

 

 

 

Thursday, April 7th 2016

A.      Skill: Double Unders

Advanced: 10-60 Double Unders EMOM for 6 min.

 

B.      3 Rounds

10 Power Clean and Jerk 155/103lbs

20 Wall balls 20/14lbs

800m Run

 

Friday, April 8th 2016

 

A.      Work up to a heavy set of 2 Split Jerk

B.      Accessory work

EMOM for 20 min.

(1)    – 8 DB Bench Press AHAFA

(2)    – 40 sec. Farmers Carry AHAFA

(3)    – 10 Single Leg Deadlifts per side AHAFA

(4)    – 30 sec. Overhead BB Carry AHAFA

 

Saturday, April 9th 2016

 

A)     Partner workout, for time:

120/100 Cal. Assault bike

5 min. AMRAP of Thrusters 95/63lbs

 

Sunday, April 10th 2016

 

A)     30 Power Clean and Jerk 185/123lbs for time.

Oleksiy Dakhno