A1. back squat @30X1; 5, 4, 3, 2, 1; rest 90sec
(135-185-225-275-315) 325-345-365-385-405
A2. strict chin up amrap in unbroken sets of 3 for 30sec; rest 2mins
4-4-4-3+2+1-3+1+1
B. close grip bench press @30X1; 3-4 x 5; rest 3mins
190-195-200-205-210 x 4
4 sets
5 PC TnG tough build per set - (175-185-195-205-185*)
8 burpees AFAP
AD 20sec max effort (split lunge jumps)
rest 4-6min (3min)
Wednesday 4/22
A. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5
(135-185-215) 235-255-275-295-315
B. emom – 12mins
odd – HPC x 4 TnG 60-65% of 1rm - (165-165-175-175-185-185)
even – HSPU strict x 8 (all UB)
+
for time
Row 1k 80-90% effort (1:54 - UB)
rest 2mins
10 TGU tough alt hand per rep (55#)
10 burpee + 10 (Bar) MU
100 DU (done in approx sets of 31-15-25-29)
10 wall walks
10 burpee + 10 (Bar) MU
rest 2mins
Row 1k same pace as above (1:54 - UB)
Friday 4/24
A. press cluster @12X1; 2. 2. 2; rest 15sec/rest 3mins x 4
B. push press x 1/SJ x 2; rest 2mins x 6
175-185-195-205-215-225
C. emom – double KB (DB) Jerk x 5 – 6mins - (55-55-65-65-65-65)
+
4 sets tough effort
7 thrusters tough build per set -(115-125-135-145)
7 burpees AFAP
AD 15sec all out (16 Russian Step-ups - 10#/hand)
rest 4-6min (3 min)
Saturday 4/25 - in garage
A. emom – BS @20X1 x 2-3 60-65% of 1rm – 10mins (12 min)
280#
B. emom – 12mins
odd – 5 HPC - build per set 60-65% - (155-160-165-170-170-175)
even – burpee x 10
+