4.16.16

Monday

Front Rack Box Step Ups

or

 Overhead Plate Hold Step Ups 45/25

9-15-21

Deadlifts 225/155

Overhead Squats 135/95

Tuesday

Back Squats

EMOM x 15

Min 1-5 perform 7 reps

Min 6-10 perform 5 reps

Min 11-15 perform 3 reps

Start around 50% of your 1 rep max and then make small jumps each minute or couple minutes

then, 

For Time:

1k row

50 kettlebell swings 53/44

Wednesday

Every 2 minutes for 10 minutes (5 sets)

perform 2 pause snatches

*BUILD TO A HEAVY DOUBLE*

then, 

Every 2 minutes for 10 minutes (5 sets)

perform 

2 pause snatches @ 90% of the "HEAVY DOUBLE"

*Pause at the knee for a strong 2 seconds. Lets make sure the tension is in the hamstrings and the lats are engaged

then, 

EMOM for 20

Even: 10 Shoulder to Overhead

Odd: 10 Toes to Bar

RX: 135/95 all reps complete

Int: 115/75 reduce reps

Scaled: 95/65 knee raises

Thursday

Work on rope climbs and mobility

Head to Head Battles

3 burpees

3 thrusters

1 shuttle run

Each battle should be 5 rounds

Friday

TBD


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