Workouts for 4/16-4/21/2018

Hi Jets! If you missed our introduction to the Greyskull Progression last week, you can check it out here. This week we'll be adding 2.5lb to our Press weight from last week and 5lbs to our Squat and Deadlift weights. Also, same as last week, on your 3rd set, don't forget to go for max reps! See you at the gym!


Monday, April 16

STRENGTH/SKILL

Back Squat 3X5
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

For Time:
    800m Run
    30 Pullups
    60 Pushups
    800m Run


Tuesday, April 17

STRENGTH/SKILL

20 Minutes to work to a heavy set of:
    1 Power Snatch + 1 Hang Squat Snatch
    Rest 2 Minutes Between Sets

CONDITIONING

8 Minute AMRAP:
    2 Wall Walks    FB: 4 HSPU
    8 KB Swings (53/35#)
    12 Situps    FB: GHD Situp


Wednesday, April 18

STRENGTH/SKILL

Superset:
    Strict Press 3X5
        If did >5 reps on last weeks FS, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    3 Pull-up Negatives + 3 Ring Pushdowns

CONDITIONING

For Time:
    20 Box Jumps (30/24")
    28 Push Press (135/95#)
    44 Slamballs (50/40#)


Thursday, April 19

STRENGTH/SKILL

Deadlift 3X5
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

"Firefighter 400"
3 Rounds For Time:
     10 Sandbag Shouldering (each side)
     15 Sandbag Zercher Squat
     10 Sandbag Cleans
     10 Sandbag Single-Leg Row (each side)
     15 Sandbag Thrusters


Friday, April 20

STRENGTH/SKILL

Superset:
    Front Squat 3X5
        If did >5 reps on last weeks FS, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s Front Rack hold

CONDITIONING

3 Rounds For Time:
    3 Rope Climbs
    10 Toes-2-Bar
    22 Overhead Plate Lunges (45/25#)
    2 Minute Rest


Saturday, April 21

CONDITIONING

"Nancy"
5 Rounds for Time:
    400m Run
    15 Overhead Squats (95/65#)