Workouts for 4/22-4/27/2019

Monday, April 22

STRENGTH

5x5 Barbell Row

VENTILATION / PLUMBING

18 Minute AMRAP:
15 DB Deadlift (Fit: 35/20#, RX: 50/35#)
1 Gym Length Farmer's Carry
15 DB Push Press (Fit: 35/20#, RX: 50/35#)
400m Run


Tuesday, April 23

STRENGTH

5x5 Strict Press

PLUMBING / ELECTRICITY

3 Rounds Not For AMRAP (20 Minute Cap):
1 Set To Failure Strict HSPU (Fit: DB Strict Press)
1 Set To Failure Strict Pull-ups (Fit: Banded/Toe-Spot)
20 Single-Arm Overhead Squats (DB or KB)


Wednesday, April 24

STRENGTH

5x5 Deadlift

VENTILATION / PLUMBING

6 Rounds For Time:
25 Russian Kettlebell Swings (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
10 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Thursday, April 25

STRENGTH

5x5 Back Squat

PLUMBING / VENTILATION

3 Rounds of (1:00 work / :30 rest)
1 Minute Slamballs (Fit: 30/20#, RX: 40-45/30-35#, FB: 50/40#)
1 Minute Goblet Squats (Fit: 44/26#, RX: 53/35#, FB: 62-70/44#)
1 Minute Push-ups (Fit: Knee/Bar/Box Push-ups)
1 Minute Plate Lunges (Fit: 25/15#, RX: 35/25#, FB: 45/35#)


Friday, April 26

STRENGTH

5x5 Bench Press

VENTILATION / PLUMBING

8 Minute AMRAP:
5 C2B (Fit: 10 Banded/Toe-Spot, RX: 10 Kipping, FB: C2B)
10 Power Snatch (Fit: 75/55#, RX: 95/65#, FB: 115/85#)

*2 Minutes Rest*

6 Minute AMRAP:
5 C2B (Fit: 10 Banded/Toe-Spot, RX: 10 Kipping, FB: C2B)
10 Power Snatch (Fit: 75/55#, RX: 95/65#, FB: 115/85#)


Saturday, April 27

STRENGTH / SKILL

Olympic Total:
Total of - 1 Rep Max Snatch and 1 Rep Max Clean & Jerk