WEEK 21 May 22- May 28
We have a ton of variety for this weeks workouts. On Tuesday we are working with volume back squats starting with 15 reps going all the way down to a heavy 5 rep. We also have a different tempo with our deadlifts on Wednesday when we come to a full stop after each rep, taking the momentum out and working on getting a stronger pull. We also have a partner WOD featuring some deadlift holds, and a sweaty conditioning running/rowing WOD on Saturday. We end the week on Sunday with some barbell cycling, working on our squat cleans and power cleans.
MONDAY – May 22
Strength
Bent Over Row 8-8-8-8
Floor Press 8-8-8-8
WOD
AMRAP 5 Mins
1 KB Swing
1 Burpee
*increase by 1 rep every set
*rest 3 mins and repeat
Finisher
25 Sit Ups
*weight behind head
TUESDAY – May 23
Strength
Back Squat 15-10-5
*increasing weight
Technique
Power Clean
WOD
3 Rounds
21 Wall Balls
15 Push Ups
9 Power Cleans (135/95lbs)
WEDNESDAY – May 24
Strength
Deadlift 5-5-5-5-5
*no touch and go, weight must come to a full stop
Partner WOD
In teams of two complete:
100 Dumbbell Push Press (50/30lbs)
100 Pull Ups
*opposite partner holds the top of the deadlift (225/135lbs)
THURSDAY – May 25
Strength
4 Laps Weighted Walking Lunge
*one lap is gym length and back
WOD
21-15-9-6-3
Weighted Sit Up
Toes to Bar
Front Squat (95/65lbs)
FRIDAY – May 26
Conditioning
2x350M Row
rest 2 mins
2x250M Row
rest 2 mins
2×30 Cal Assault Bike
WOD
3 Rounds
30 Jump Squats
15 Box Jumps
SATURDAY – May 27
Strength
Dumbbell Chest Press 8-8-8-8
*max reps push ups in between sets
WOD
2x900M Run (around the block)
*25 calorie row in between
SUNDAY – May 28
Strength
3 Rounds
Barbell Complex of:
1 Power Clean
1 Squat Clean
1 Front Squat
1 Push Press/Jerk
WOD
21-15-9
Dumbbell Snatch (50/30lbs)
*50 double unders after each set/100 singles
Finisher
Tabata
Hollow Rocks
Hollow Holds