March 29th to April 4th programming

Monday

Buy in – EA Warm Up (0-15)

A) Push Press – Build to a Heavy 5 in 6 sets then drop down 10% and do 3 sets EMOM (15-40)

B) DB Box 5 sets of 16 moderate load rest 60-90 between sets (40-60)

Tuesday

Buy in – 10 min skipping practice

then 3 Rounds – 10 Banded Good Mornings / 10 Banded Pull Aparts / 10 Deadlifts (light) / 10 Deadbug

A) Tempo Deadlift – 7×3 – 5 sec eccentric

no hook grip + no reverse grip

B) Strict Chin up – 5×10 unbroken

Wednesday

Buy in – 2 Rounds

10 Zombie Squats / 5 Pause Front Squats / 5 1+1/4 front squats / 10 Per side – side lying rotations / 10 Hip flow with stretch

Mobility – Wrist/forearm stretch 2 min

A) Pause Front Squat x1 + Front Squat x1 – 6-7 sets to build to a heavy *pause for 3 seconds rest 1.5/2 min between sets

B1) DB Fly x12

B2) Push up x12

rest 60-90 between sets x4-5 sets

Thursday

Buy in – 2 Rounds (0-15)

30 Cal Row / 15 Kip Swings / 1 min Russian Twist Hold (hold plate or ball with straight arms) / 10 No bar Power Cleans (work on proper hip function)

A) Low Hang Power Cleans – 5 working sets of 5

*find working weight in 3-4 sets (15-45)

B) 25-20-15-10-5

Cal Row + Sit ups

Friday

Buy in – 3 Rounds (0-15/20)

10 Glute Bridge / 20 Speed Skaters / 5 YTWA’s (you choose style) / 20 Alternating V-Snaps

A)EMOM x 20

  • Russian KBS x 12-16 (heavy)
  • Walking Lunges in your box x 1 min
  • Sumo KB Deadlift x15 (same as KBS)
  • Lateral Lunge x 1 min
  • rest

B) BB Bent over row 6×10

*wide grip

Saturday

pick a day from the week you missed!

March 29, 2021

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