Monday, March 26th, 2018

Monday, March 26th, 2018
Programming 3/26 – 3/31 
MONDAY
STRENGTH
Tempo pause front squat 4-4-3-3-2 (build with each set). 
*Take 3 seconds to descend down, pause for 2 seconds then stand. 
*The first working set of 4 should be around 60% of your best front squat. 
*Warm up: EB5, 2-2-2 (with tempo)
*Perform a set every 2:30
METCON
EMOM x 12 (4 cycles): 
Minute 1: 1 minute of air squats
Minute 2: 1 minute of push press (45/35 lbs)
Minute 3: 1 minute of double unders
*Keep a continuously running count, score is total reps.
*There is no rest from movement to movement.   
 
TUESDAY
BODYWEIGHT STRENGTH
4 supersets of: 
8-10 strict pull ups
max set of push ups
*rest 90 second between sets. 
METCON 
5 rounds for time:
8 dumbbell power cleans (50/35 lbs),
6 double hop lateral burpees over the dumbbells, 
10 dumbbell suitcase carry reverse lunges,
6 double hop lateral burpees over the dumbbells,
12 sit ups 
*Time cap: 15 minutes 
WEDNESDAY
METCON

For time: 
30 box jumps, 
then…
5 rounds of:
5 deadlifts (255/175 lbs), 

7 handstand push ups*,
then…
30 box jumps. 
*Handstand push up scale:
7 standing dumbbell strict press
ACCESSORY

Hold a 5 minute plank*
*at the start of every minute, break the plank and perform 15 sit ups.
*Start this off with sit ups.

WEIGHTLIFTING (6:30 – 7:30PM)
A) Snatch Pull 
4×2 @100% of your 1RM Snatch 
B) Snatch

1×3 (65%)
1×3 (70%)
1×2 (75%) 
1×1 (80%)
1×1 (85%)
*take 3-4 more singles to build to a heavy single for the day.
THURSDAY
METCON
For Time:
With a partner
Run 400 meters together
Bike 30/20 calories,*
Run 400 meters together
Bike 40/30 calories,*
Run 400 meters together,
Bike 50/30 calories,*
Run 400 meters together. 
*On the bike P1 completes the full set of calories, then P2 does the same.
FRIDAY
SKILL WORK
Rope climbs
*spend 10 minutes accumulating quality reps
METCON
15 minute AMRAP
5 Dummbbell hang cluster (50/35 lbs),
10 toes to bar, 
15 russian swings (53/35 lbs)
SATURDAY: 
METCON

Teams of 2 (MM/FF)
Row 6000/5000 meters for time
*P1 is on the rower for as long as it takes P2 to complete 1 round of chest to bar cindy.
*Cindy: 5 chest to bar pull ups + 10 push ups + 15 squats
*Score is the time it takes to complete the row. The number of cindy rounds has nothing to do with the score. 
*Time cap: 32 minutes.