April 2016

Conditioning “Jackie” 1000m row 50 thruster #45 30 pull-ups Strength Back squat 5×5 @ 72.5% Extra Work strict press 5×5 @ 72.5% Split jerk  heavy triple with drop and reset

Strength Back squat 4×4 @80% Conditioning 10 min amrap 5 power snatches 155/105 10 bar over burpees Extra Work strict press 4×4 @80%

Conditioning 7 rounds 5 thrusters 155/105 10 pull-ups Extra Work Back squat 4×4 80% strict press emomx10 3 @60% SPEED!!!  

Strength Snatch position 1 6×3 @70-80% Conditioning “Karen” (benchmark) 150 wallballs for time Extra Work Deadlift  work up to heavy 3 4 rounds 400m run w/ 2:00 rest  

Strength Back Squat 5×5 @70% Strict press 5×5 @70% Extra work split jerk from boxes or rack work up to 1 RM EMOMx15 min 1: 10-15 ttb min 2: 12/10 cal bike min 3: 12/10 ca row

Strength 1.Work up to a 1RM clean and jerk ( from position 1, high hang) 2.Work up to a 1RM back squat 90 day challenge  “Fran” 21-15-9 Thruster 95/65 Pull ups (Hit this before squatting)    

Skill/Weakness or Make up day Work on areas that help increase your fitness! Or choose a workout you missed this week.