Saturday April 23
35 Min AMRAP
With a partner
6 Rounds (each partner does 3 rounds)
5 pull ups
5 Thrusters 95/65
100m Run
Then
6 Rounds
5 Pull Ups / RX+ 5 CTB
5 Snatch 135/95
200m Run
Then
6 Rounds
5 Pull Ups / RX+ 5 Muscle Ups
5 Clean and Jerk 185/125
1 Lap Run
Then
6 rounds with
5 Pull Ups / RX+ 1 Peg Board
5 Clean and Jerk 205/145
(No run)
Scale the weight so that the thrusters are a warm up and the snatches and 1st round of cleans are a little tough but manageable.
Sunday April 24
10 rounds:
4 muscle ups
4 front squats (185/135)
200m run
Monday April 25
4 Sets of 2 Clean
Build up to about 90% of your 1 rep max from last week (or guess what your 1RM is)
Perform the 2 reps as 2 single reps with less than 5 seconds rest in between.
If you can clean more than your bodyweight, do these as Squat Cleans.
If you cannot clean more than your bodyweight, do these as Power Cleans.
6 Sets of 2 Front Squats with 70% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats
Metcon:
21-15-9
Power Snatch (95/65)
Barbell Front Rack Step Forward Lunges
Push Ups (RX+ HSPU)
Tuesday April 26
Same rep scheme as last week but try to add a #1 or 2 to all sets
3×5 Strict Press
2×3 Push Press
2×1 Split Jerk (If time allows, do extra sets)
Metcon:
20 Min AMRAP
10 Pull Ups
10 KB Swings 70/53
100 M Run (Count as 1 rep)
If you’ve complete 10 rounds, in the remaining time
Do
10 Muscle Ups
10 KB Swings (No Run)
Wednesday April 27
On a 45 min clock
20 min to build to a heavy 5 rep deadlift
5 min break
Every min for 20 min
4 burpee over bar and
4 deadlift at 50% of the 5 rep.
If you don’t finish the 8 reps in 1 min, rest the next min.
Score the rounds you completed all 8 reps.
Thursday April 28
Back Squat 5×5 @ 70-75% of 1RM
Bigger Faster Stronger Week 2
Metcon:
4 Rounds (20 Min Cap)
15/12 Cal Ski / Bike /(Row as a last resort)
25 Wall Ball (20/14)(10’/9′)
50 DU (or 100 SU)
Friday April 29
Bench Press 5×5 @ 70-75% of 1RM
Bigger Faster Stronger Week 2
Metcon:
“Jackie”
100m Row
50 Thrusters 45/35
30 Pull Ups
