Monday, April 13 - Saturday, April 18
Monday, April 13
Warm-up: 2 rounds - 5 clean pull + 5 clean high pull + 5 muscle clean + 5 split jerk balance + 10 banded good morning + 15 pvc pass through + 10/side groiner
Strength:
Every :90 x8 (12:00) -
1 power clean and jerk (power or split jerk)
*Start light and build by 5% every 1-2 rounds as able
WOD:
5 rounds for time -
5-4-3-2-1 @ 60, 65, 70, 75, 80% 1RM respectively
Hang power clean
400 meter run after each round
Accessory:
Tabata v-up weighted @ light weight of able
Tuesday, April 14
Warm-up: 2 rounds - 1 Turkish getup/side (light) + 5/side lateral box step-up + 9/side single leg banded RDL + 11/side thoracic reach from runners lunge + :30 cat cow
Strength:
Superset x3 (:90 rest between supersets) -
8-10/side KB single leg RDL (53/35 or 40/25 or 35/20)
8-10/side ipsilateral lateral box step-up @ 24/20 in (53/35 or 40/25 or 35/20)
2-4/side DB/KB Turkish getup (53/35 or 40/25 or 35/20)
WOD:
8:00 EMOM (:40 moderate to hard effort / :20 easy effort) -
Max calorie row, bike, or ski
Accessory:
3x10-12 hamstring curl @ moderate / challenging weight (:60 rest between sets)