21.04.26 – 21.04.30

Monday 21.04.26

CrossFit.

AMRAP 8 mins: Squat Clean
0:00 – 2:00 Squat Clean 1xME at 135/95 lbs
2:00 – 4:00 Rest
4:00 – 5:30 Squat Clean 1xME at 155/105 lbs
5:30 – 7:00 Rest
7:00 – 8:00 Squat Clean 1xME at 185/125 lbs

Chipper on my shoulder
For time:
Run, 400 m
30 Bar Facing Burpees
15 Power Snatches, 145/100 lbs
Run, 400 m
30 Toes-to-bars
15 Overhead Squats, 145/100 lbs
Run, 400 m
30 Bar Facing Burpees
15 Power Snatches, 145/100 lbs
Run, 400 m

Super Fitness Robot: sub 18min
More Likely: under 25min

*Time cap: 30min

-Burpees should not take more than 4min
-PWR snatches should not be more than 3x sets

Weightlifting

Muscle snatch + 2 snatch balance
take to heaviest MS possible

Overhead squat
80% x 1; 65% x 2 x 2

Power clean + push jerk
80% (of PC) x 1 x 4

Tuesday 21.04.27

CrossFit

Push and Pull
Part 1: Push
For time:
Handstand Walk, 15 ft
20 Push Jerks, 115/75 lbs
Handstand Walk, 15 ft
Handstand Walk, 15 ft
15 Push Jerks, 115/75 lbs
Handstand Walk, 15 ft
Handstand Walk, 15 ft
10 Push Jerks, 115/75 lbs
Handstand Walk, 15 ft

Part 2: Pull
For time:
12 Deadlifts, 335/235 lbs
12 Strict Pull-ups
9 Deadlifts, 335/235 lbs
9 Strict Pull-ups
6 Deadlifts, 335/235 lbs
6 Strict Pull-ups

Deadlift should be 80% or less than the athlete’s 1RM, with the first set doable in three sets or less

Weightlifting

Snatch
70% x 2 x 3

Snatch pull
90% (of snatch) x 3 x 3

Front squat
75% x 3 x 5

GHD sit-ups
3 x 8

Wednesday 21.04.28

CrossFit

Back Squat
10-10-10-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

5x 1 3-sec pause squat + 1 back squat reps @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Madhouse
5 rounds for time of:
9/6 Assault Bike Calories
7 Dumbbell Squats, 70/50 lbs
5/4 Assault Bike Calories
Rest 1 min

DB SQTs should be heavier than usual 50/35s

Weightlifting

Jerk
heavy single; 80% of that x 1 x 3

2-position snatch (floor, mid-thigh)
60% x 3 sets

2-position clean (floor, mid-thigh)
60% x 3 sets

Thursday 21.04.29

CrossFit

Barbell Cycling: Power Snatch
10 mins to establish a 5 rep "touch and go" power snatch

Barbell Assault
3 rounds for time of:
8 Snatches, 135 lbs
8 Clean & Jerks, 135 lbs
Rest 1 min

Should be able to do 5 reps at the selected weight when fresh. As the athlete gets tired, they should be able to do fast singles.

Weightlifting

Clean & jerk
70% x 2 x 3

Clean pull
90% (of clean) x 3 x 3

Back squat
75% x 3 x 5

Hanging leg raise
3 x 5

Friday 21.04.30

CrossFit

Back Squat
10-10-10-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

5x 1 3-sec pause squat + 1 back squat reps @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Night Cap
For time:
10 Muscle-ups
15 Burpee-to-Target, 6 ins
20 Wall Balls
8 Muscle-ups
15 Burpee-to-Target, 6 ins
25 Wall Balls
6 Muscle-ups
15 Burpee-to-Target, 6 ins
30 Wall Balls

Super fitness robot: sub 12min

More Likely: 14-20min

Weightlifting

Rest Day

Saturday 20.05.01

Weightlifting

Snatch
heavy single

Clean & jerk
heavy single

Front squat
heavy single

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