MONDAY 4.4.22

Squats 20 Minutes

3x10 Back Squats @50-55-60%

3x5 Front Squats @62-67-72%

Tempo on FIRST and LAST Squat EACH SET

Tempo = :02 Down, Pause :02, Fast Up

BootyBuilding AMRAP 13

10 Front Rack KB Bulgarian Split Squats Left

10 Front Rack KB Bulgarian Split Squats Right

10 Left Arm KB Snatch

10 Right Arm KB Snatch

30 L Raises over KB

Rx: Single KB 24/16kg

TUESDAY 4.5.22

Every 3:00 for 30:00 Alternate Between

A) 10-8-6-4-2 Bench Press to Heavy

After each set

10 Strict Tempo Pull-ups

B) 500m row

AMRAP runningman sit-ups in remaining time

Pull-up Tempo- :02 above rim, :02 control down

Use bands as needed to get full ROM and control each rep.

WEDNESDAY 4.6.22

Snatch Work From the Rack 10 Minutes

2 Snatch Balance + 3 OHS

50-60-70-75-80% 1RM Snatch

Jerk Work from the Rack 15 Minutes

Push Press + Pause Push Jerk + Pause Split Jerk @ 50-60-65-70% 1RM Jerk

Pause Split Jerk @ 75-80-85%-90%

Pause in receiving position :02 each jerk

From the Floor EMOM 5

:10 Clean Pull to Knee + Stand @ 50-60-70-75-80% 1RM Clean

Coaches count athletes through Tempo

THURSDAY 4.7.22

Functional Bodybuilding 7:30am & 6:30pm

EMOM 30

M1) Wall Facing Handstand Hold

M2) 3 Position Barbell Bicep Curls

M3) Barbell Zombie Sit Ups

M4) Arms Only Rowing

M5) Sit Up Get Ups

Work :45 each minute

Scoreboard total row calories

Breathe Hard 5:30pm

3 Rounds

1000m/800m Row

40 Burpees over Rower

100 Double Unders

32 min cap

Compare to 4.25.21

FRIDAY 4.8.22

German Volume Training Week 4 EMOM 20

M1) 10 Reverse Grip Bench Press

M2) 10 Toes to Bar

SATURDAY 4.9.22

Stand with Ukraine

Teams of 2

Terrible Stair Run

80 DB Box Step Overs 50/35 lbs

80 DB Power Cleans

Run to 6th Floor

60 DB Thrusters 50/35 lbs

60 Chest to Bar Pull-ups