Workout of the Day: 5/21/18 - 5/27/18

MON 5/21

A. Sumo Deadlift High-pull x 15-12-9-6

*Wall Walk x 1 min AMRAP b/w SDLHP sets

 

B. For time:

21-15-9

KB Swing (NTE 53/35#)

Squat Thrust Box Jump (NTE 24/20")

 

TUE 5/22

A. Strict Press x 5-5-5

*15 band pull-aparts after each set

(Rest as needed)

 

B. Push Press x 3-3-3

*Run 100m build-up after each (77th st)

(Rest as needed)

 

C. For time:

Mile Time Trial (1600m)

 

WED 5/23

A. 3 sets:

Back Squat x 6-6-4

Seated Band Row x 8 w/ 2 sec pause at chest

(Rest 90 sec)

 

B. Half "Cindy"

10min AMRAP:

5 Pull-ups

10 Push-ups

15 Squats

 

THU 5/24

A. Pendlay Row x 7-7-5-5-5

(Rest 90 sec b/w sets)

 

B. 3 Rounds for reps/cals:

1 min - DB Box Step-up

1 min - Rest

1 min - Sit-ups

1 min - Rest

1 min - Row for Cals

1 min - Rest

 

FRI 5/25

A. 15 min to build to tough complex:

Power Clean + Hang Power Clean + 2 Front Squats

 

B. 3 Rounds for time:

400m Run (79th st)

20 SA KB Suitcase Deadlift (10/side, NTE 53/35#)

60 sec Forearm Plank

 

SAT 5/26

Closed. Have a great Memorial Day weekend!

 

SUN 5/27

SUNDAY STRETCH @ 10am or rest.