IN THREE,
TWO,
ONE, GO!

MONDAY 4/7

5:30A - 6:30A - 7:30A - 8:30A

4:30P - 5:30P - 6:30P​

Lifting: deadlift waves

4 @ 65%

4 @ 70%

4 @ 75%

3 @ 70%

3 @ 75%

3 @ 80%

2 @ 75%

2 @ 80%

2 @ 85%

1 @ 80%

1 @ 85%

1 @ 90%

 

Metcon:

5 sets: 1 set every 3 minutes

6-deadlift (225/155#)

12 burpee over bar

18 toes to bar

*score is slowest and fastest set combined

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TUESDAY 4/8

5:30A - 6:30A - 7:30A - 8:30A - 9:30A

4:30P - 5:30P - 6:30P

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Metcon:

For time: 30 min time cap

1-2-3-4-5-6-7-8-9-10

overhead squat (95/65#)

box jump over (24/20)

-rest 5 minutes

10-9-8-7-6-5-4-3-2-1

hang power snatch (95/65)

box jump over (24/20)

 

Bodybuilding:

tempo bench press:

4 sets: 10 reps @ 40-60% (3 sec down, 3 sec up)

*after each set: 10 dual dumbbell skull crushers

-then-

3 sets:

15 dumbbell bench chest flies

15 box or ring dips

15/15 banded kick backs

15 leaning plate front raises

-then-

3 sets:

:30 sec max push-up

:30 sec plank

:30 sec alternating plank toe touches

:30 sec plank

 

Powerlifting:

strict press: build to a challenging set of 10 reps

bench press: build to a challenging set of 10 reps

alt. DB incline bench: 3x15 @ 60%

dumbbell hex bench press: 4x10 @ as heavy as possible

3 sets: max empty barbell bench, full recovery between sets

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WEDNESDAY 4/9

5:30A - 6:30A - 7:30A - 8:30A

4:30P - 5:30P - 6:30P

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Lifting:

snatch or clean & jerk

*choose 1 lift*

3x3 @ 70%

3x2 @ 75%

3x1 @80-85%

 

Metcon: benchmark: “Grace"

For time:

30 clean and jerks @ 135/95#

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THURSDAY 4/10

5:30A - 6:30A - 7:30A - 8:30A - 9:30A

4:30P - 5:30P - 6:30P​

 

Metcon:

4 sets: rest 3 min between sets

5 min AMRAP:

15 v-ups

20-alt. dumbbell snatch (50/35#)

15 burpee over dumbbell

*pick up where you left off each set

 

Bodybuilding:

tempo sumo deadlift:

4 sets: 12 reps @ 40-60% (fast up, 2 second at top, 3 seconds down)

*between sets: 20 KB goblet squats

-then-

3 sets:

15/15  single leg lateral box step ups w/KB

15  KBS (moderate to heavy)

15/15 KB cossack squats

15/15 KB split lunge with front foot elevated

-then-

3 sets:

:30 sec air squat

:30 sec wall sit

:30 sec air squat

:30 sec bottom squat hold

 

Powerlifting:

back squat: build to a challenging set of 10 reps

front squat: build to a challenging set of 10 reps

deadlift: build to a challenging set of 10 reps

barbell goodmorning: 4x10 @ 70% effort

GHD back extensions: 4x10 weighted if possible

 

Core:

4 sets:

10 weighted ab mat sit-up

15 leg raises

15 reverse crunch

:30 sec tuck hold

:30 sec hollow hold

20/20 – KB russian twist

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FRIDAY 4/11

5:30A - 6:30A - 7:30A - 8:30A

4:30P - 5:30P​

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Gymnastics:

10 mins:

5 sets: of unbroken sets @ 50% of your pull-up/chest to bar test from week 1

-then-

accumulate 2:30 sec of hollow rocks

 

Metcon:

4 rounds for time:

10 handstand push-ups

15 front squats (135/95#)

200m run

9 strict pull-ups

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SATURDAY 4/12

9:00A

TBA