Thursday, 05.26.22
Rest Day Recovery
COMPLETE
Wed, 05.25.22
COMPLETE WL (if major focus , hit all. If not, choose weakness or separate this with your sessions)A. Push Jerk 3-5×5 within 10% of 5RM from Monday + 2×5@90%B. Front Squat 5 x 7 @+5# from last weekC. Push Press 3-5×5 within 10% of 5RM from Monday + 2×5@90%D. Barbell Bench : EMOM x 10 …
Tuesday, 05.24.22
COMPLETE WLA. Snatch up to 3RM from mid hang + 2×3@90%B. Snatch deadlift up to 5RM 2×5@90%C. RDL heavy 5 repD. Bent row 5RM 2×5@90% Conditioning:A. E3MOM x 725/20 calorie Bike B. 3 sets15 hang Power cleans 135/93. *studs can up this to 155/105400m ski erg15 hang power cleansrest 6-9 minutes – targeting 3:1 rest/work …
Monday, 05.23.22
COMPLETE WLWeightlifting:A. Push Jerk : 5RM 2×5@90-95%B. Squat : 5RM+ 2×5@90-95%C. Pushpress : 5RM + 2×5@90-95% Conditioning:Amrap 105 bar muscle ups10 bar lateral burpees15 goblet squat 70/53 Rest 5 min 5 sets w/ 20/14# Vest on5 strict pull-ups (c2b those who have capacity)7 strict ring dups9 box jumps (step down) Rest 3 min *keep vest …
Saturday, 05.21.22
A. Front SqT x 4 + 1 jerk to max in 18 min B. For time15 sandbag over shoulder 150/10030 burpee c2b pull-ups60 heavy wall balls120 weighted double unders240’ Farmers carry 100/70’s C. 800m run x 5; rest 2 min at Zone 2
Friday, 05.20.22
COMPLETE: RX & Int WLA. Clean up to 3RM from the knee then 2×3@90%B. Muscle snatch 5RM + 1×5@90%C. Clean deadlift 5RM + 1×5@90% Conditioning:30 cal Echo75′ heavy sled push (heavy enough to have to walk constant)30 DB burpee deadlifts 50/35’s75′ Sled push ^20 cal echo75′ sled push ^20 double db hang snatch75′ sled push10 …
Thursday, 05.19.22
Rest / Recovery 45-60 min sauna 45 min flush at Z1 YIN type yoga or static longer hold stretching
Wed, 05.18.22
COMPLETE: RX & Int – Complete , reminder, 2 sessions WLA. Push Jerk 3-5×5 within 10% of 5RM from Monday + 2×5@90%B. Front Squat 5 x 7 @+5# from last weekC. Push Press 3-5×5 within 10% of 5RM from Monday + 2×5@90%D. Barbell Bench : EMOM x 10 x 3 reps at 55% MAP Training5 …
Tuesday, 05.17.22
COMPLETE : RX *attack today relative to how you feel from yesterdays training. WLA. Snatch up to 3RM from mid hang + 2×3@90%B. Snatch deadlift up to 5RM 2×5@90%C. RDL heavy 5 repD. Bent row 5RM 2×5@90% Conditioning: RX / Int EMOM x 40min 1: 15-18 / 12-15 cal RowMin 2: 15 rower racing burpeesMin …
Monday, 05.16.22
COMPLETE “MURPH Prep”WLWeightlifting:A. Push Jerk : 5RM 2×5@90-95%B. Squat : 5RM+ 2×5@90-95%C. Pushpress : 5RM + 2×5@90-95% Conditioning:A. for time w/ Vest 20/14800m runinto,5 rds of “cindy”into,1k runinto,5 rds of “Cindy”into 1200 m Run B. 3 rds NFT10 Alt db snatch ahap100m shuttle farmers carry 100/70’s10 pbar hspu10 glute ham raisesRest 1-2 between rds Becomplete …