4/11

Day 4
A. BS; build to a moderate double in 10 minutes or less
135, 155, 170

B. DB Bench Press @30×1; 3-5×5; Rest 90 seconds
C1. Pendlay row; 4-6×4; Rest 90 seconds
75, 80, 90, 95

C2. KB Rack Reverse lunges; 5-7/leg x4; Rest 90 seconds
.75, 1.0, 1.0, 1.5
+
For time:
1/2 mile run
40 wallballs 14# 9′
30 HR push ups
20 TTB
1k row

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4/11

4/10

Day 3
A. Segmented Clean DL + Halting Clean DL; 2.1 x5; Rest 2-3 minutes
135, 155, 170
B. Low HPC; 3,2,1,1,1,1; Rest 2-3 minutes – video final set
95, 105, 115, 120, 125

+
12 sets
30 second row
30 second walk
+
4 RFT
400 meter row
20 kb swings 1.5 pood russian only
10 ring dips

Time: 15:20

4/10

4/8

Day 2
A. Clean Thruster; 3,3,3,3; Rest 2-3 minutes – clean and thrust EVERY rep
85, 100, 110, 120 (1)

B. Bar MU practice 10 minutes

C. AMRAP 8 minutes; Rope climbs
16 rope climbs
+
3 sets – tough pace on each
500 meter row
5 box jump overs
10 DL 135#
5 HSPU
Rest 4:00

1. 3:28
2. 3:19
3. 3:13

4/8

4/6

Day 1
Practice 5 minutes of back squats w/ this drill -https://www.youtube.com/watch?v=ACWhJd7B6Dw
+
A. Paused FS @32×1; 5-7×5; Rest 2 minutes 95, 105, 110, 115

B. Halting Clean DL + Clean DL; 5.1 x4; Rest 2 minutes

C. HPC + PC; 1.1 x4; Rest 2 minutes 95, 105, 125, 135

D. TGU; 10 minute practice – 35# – perfect form
+
21-15-9
Wall ball 14# 9′
Burpees
Rest 5 minutes
x3
1. 5:55
2. 6:05
3. 5:59

4/6