April 21 – 28 Programming!!

Monday

Buy in – 2 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retraction
5 Banded Strict Pull Up
10 Hand Release Push Up
20 Alt Leg V-Up
10 Lateral Box Step Up (each leg)

Mobility – Hand in high band

A) 4 Snatch Balance @70% 1RM Snatch
3 Snatch Balance @75% 1RM Snatch
2 Snatch Balance @80% 1RM Snatch
2 Snatch Balance @85-90% 1RM Snatch
*Rest 2 Min between sets

Murph Prep Monday
4-5 Sets – time dependant
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-

Tuesday

Buy in – EA Warm Up

A) 5 Low Hang Power Clean @ 70% 1RM Clean
4 Low Hang Power Clean @ 75% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean

B) 4 sets at 6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top

C) 3 sets at a 8 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE

*Show good control and feel the glute working.
**Push load here

Wednesday

Buy in – 2 Sets
1:00 Single Under
10 Kip to Swing
5 Knees to Elbow
5 Box Jump (low height)

A) 4 sets – 6 Tempo Front Squat @65-72.5%
*12 Banded Clam Shell (each side) after each set.
**Rest 3 Min between sets.
***Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
****Build off feel. Keep a little in the tank.

Metcon – AMRAP 7 Minutes
7 Box Jumps (24/20)
7 Toes to bar

Thursday

Buy in – 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
5 Banded Chin Up

10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x40s/25)
*4 Strict Pull Ups after each set

**If you can’t start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can

4 sets:
28s Barbell Curls (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 “kipping” curls with controlled eccentric)
-rest as needed b/t sets-

•   Use a moderate load - 7/10 RPE

3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-

**Use a moderate load – 7/10 RPE

Friday

Buy in – 2:00-3:00 Jog
-Into-
3 Rounds
5 Clean Deadlift (45/35)
5 Hang Power Clean (45/35)
5 Strict Press (45/35)
-Into-
3 Rounds
5 Power Clean (45/35)
5 Push Jerk (45/35)
-Then-
Warm Up to workout weights

Partner Throwdown Friday

600m Run (Together)
80 Power Cleans (135/95)*
600m Run (Together)
40 Power Clean and Jerks (135/95)*
600m Run (Together)
80 Shoulder to overhead (135/95)*
600m Run (Together)

*For ALL Barbell movements, partners must complete sets of 4+ unbroken back and forth

A) 7 Sets New set every 1:30.
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 72.5-82.5% 1RM Power Snatch