Week of 4/25 - 4/29

Monday 4/25

A. Squat - 5x5 @ 135-185-215-235-255-275-295

B. OH Press - 5x5 @ 45-75-105-115-125-140-150

C. BB Rows - 5x5 @ 135-155-175-195-215

D. EMOM for 15 min

3 HPC - (135-145) 155-165-175-185-195 @ 3 min each (no misses)

5 Standing Ab Wheel for 6 min (30 reps) then 3 for 6 min (18 reps), then 1 for 3 min (3 reps) - 51 total in WOD + 3-3 in warm-up sets

Wednesday 4/27

A. BS - 4 x 5 @ 135-185-215-235-255-255

B. Bench Press - 4 x 5 @ 45-95-115-140-155-170-185 (145-160-175-190)

C. DL - 4 x 5 @ (135-225-275) 305-345-385-430

D1. Wtd PUs - 5 x 5 @ 50#

D2. GHD SUs - 5 x 10

D3. OH Walking Lunges - 5 x 20 steps @ 65#

Rest 1 min

Friday 4/29

A. BS - 5-5-5-5-3-8 @ 135-185-225-245-265-285-305-260

B. OH Press - 5-5-5-5-3-8 @ 105-115-125-140-155-125

C. Row - 5-5-5-5-3-8 @ 135-155-175-195-220-175

D. 5 rounds at Z1 of

9 Strict Chin-ups

FC - 80# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min

Week of 4/18 - 4/23

Tuesday 4/19

A. Squat - 5x5 @ 135-175-205-225-245-265-285

B. OH Press - 5x5 @ 45-75-105-115-125-135-145

C. BB Rows - 5x5 @ 135-150-170-190-210

D. EMOM for 16 min

4 HPC - 145-155-165-175-185 @ 3 min each

5 Ab Wheel (4+1)

Notes: stopped the ab wheel after 9 min in order to make sure I could recover and get the HPC reps. First set of 185# was only 3 reps. 

Thursday 4/21

A. BS - 4 x 5 @ 135-175-205-225-245-245

B. Bench Press - 4 x 5 @ 45-95-115-140-155-170-185

C. DL - 4 x 5 @ (135-225-275) 295-335-375-415

D1. Wtd PUs - 5 x 5 @ 45#

D2. GHD SUs - 5 x 10

D3. Russian Step-ups - 5 x 20 @ 15#/hand

Rest 1 min

Saturday 4/23

A. BS - 5-5-5-5-3-8 @ 135-185-215-235-255-275-295-250

B. OH Press - 5-5-5-5-3-8 @ 100-110-125-135-150-125

C. Row - 5-5-5-5-3-8 @ 135-155-175-195-215-175

D. 5 rounds at Z1 of

3-5 Bar MUs (4 UB)

FC - 75# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min