Workouts for 4/9-4/14/2018

Welcome to the start of our second quarter of 2018! This quarter, as the weather improves, look for more workouts outside and more running in preparation for Murph at the end of May. This cycle we're mixing up our strength progression. At the direction of Coach Zach, we'll be following the Greyskull Progression. You can read about it in depth here. See you at the gym!


Monday, April 9

STRENGTH/SKILL

3X5 Back Squat @ 80% of 2RM

CONDITIONING

15 Min AMRAP:
    250m Row
    10 Wall Balls (20/14#)
    20 Situps    FB: GHD Situps


Tuesday, April 10

STRENGTH/SKILL

3 Supersets:
    5 Strict Press @ 80% of 2RM
    5 Strict Pull-Ups


CONDITIONING

"Bear Complex"
5 Rounds for Load:
    7 Unbroken Sets of the Following Complex:
        1 Power Clean
        1 Front Squat
        1 Push Press
        1 Back Squat
        1 Push Press


Wednesday, April 11

STRENGTH/SKILL

3X5 Deadlift @ 80% of 2RM

CONDITIONING

12 Min EMOM:
    Min 1 - Kettlebell Swings (53/35#)
    Min 2 - Double Unders
    Min 3 - Ring Dips


Thursday, April 12

STRENGTH/SKILL

5 Sets, Increasing Weight:
     2 Snatch High Pull + 2 Squat Snatch

CONDITIONING

200m Run
400m Run
800m Run
400m Run
200m Run
*Rest 2-3min in between each


Friday, April 13

STRENGTH/SKILL

3X5 Front Squat@ 70% of Back Squat 2RM

CONDITIONING

"Mary Lite"
20 Min AMRAP:
    5 Wall Walks    FB: 5 HSPU
    10 Assisted Single Leg Squats    FB: 10 Pistols
    15 Pull-Ups


Saturday, April 14

*Reminder: Gymnastics Clinic at 11a!*

CONDITIONING

"Grace"
    30 Clean and Jerk (135/95#)

Rest 5 Minutes

"Annie"
50-40-30-20-10:
    Double Unders
    Situps