Sunday 230409
Day 7 Sunday 230409 RedShed Rest Day
Friday 230407
Day 5 Friday 230407 A. :30 work/ 1:00 rest, AMRAP each movement Double unders Hang power snatch 95/65 Pu/c2b/mu Hspu or z-press Thrusters 95/65 Rest an additional 3:30 then B…
Thursday 230406
Day 4 Thursday 230406 5:30pm Olympic Lifting A. 1 set every 5:00 x 5 750m or 500m row/ski + 1 round Cindy 5 pull-ups 10 pushups 15 air squats B. Yoga
Wednesday 230405
Day 3 Wednesday 230405 A. 1 set every 3:00 x 10 5-7 unbroken t2b 5 burpees over barbell lateral *3 tng power cleans 10 air squats *build barbell every other round, if you fail a lift immediately perform wall sit until 1:30
Tuesday 230404
Day 2 Tuesday 230404 A. 5×3 overhead or front squats 1 set every 1:30 x 5 Build to 5 rep weight from previous week by set 2 or 3 then continue to build in remaking sets for a heavy 3 Rest an additional 2:30 after 5th set, then B B. For time, partition as
Monday 230403
Day 1 Monday 230403 A1. 8 dual DB deadlifts, rest TOM then A2 A2. 5 CGBP, rest to TOM then A3 A3. Strict Pulling Set 1: Max unbroken strict pull-ups nte 12 (overhand grip) or ring rows nte 15 Set 2 & 3: match reps from set 1 in a few sets as possible
Friday 230331
Day 5 Friday 230331 A. 1 complex every 1:30 x 5 Choose a complex you LOVE 1 snatch grip DL + hang power snatch + Hang squat snatch + squat snatch Or 1 clean grip DL + hang power clean + hang squat clean + squat clean Rest to 10:00 then B B. AMRAP
