4.22.19 – 4.27.19

Monday: 4.22.19

8-6-6x Back squat
In 10 minutes or less, build to a heavy set of 8 reps. Within 4 minutes of finishing that set, complete two sets of 6 reps at the same weight as the set of 8.

Then,

For time
500m Air bike
40 Russian kettlebell swings 55/35#
30 Walking lunge steps with kettlebell
20 burpees to target

This is intended to be an all out sprint with a finish time under 4:00.  Modify accordingly.


Tuesday: 4.23.19

10 Minute amrap of
10 Strict handstand push ups
10 Deadlifts 275/205# (or no more than 75% 1rm)
100 Double unders

One partner working at a time.  Share reps evenly.  Switch as often as you’d like.

Then, time permitting

4 Rounds of each for quality
6 Strict pull ups
20-30 Second static core work (hollow hold, tuck hold, L-sit, etc)


Wednesday: 4.24.19

2-2-2x Hang power cleans
In 10 minutes or less, complete 3 sets of 2 reps at the same weight.

Then,

4 Rounds for time of
8 Toes to bar
8 Hang power cleans 135/85# (or 70% of 2-2-2 from earlier, whichever is lighter)
12 Box jumps 24/20″

 


Thursday: 4.25.19

5 Rounds for time of
15/10 Cal bike
10 Hang power snatches 95/65#
10 Burpees over the bar
15 Wall ball shots 20/14#
22 Minute time cap

 


Friday: 4.26.19

3 Rounds, each for time of
5 Cal air bike
1 Legless rope climb
5 Cal air bike
40′ (20+20) Slam ball bear hug carry, heavy

Rest at least 4 minutes between efforts

 


Saturday: 4.27.19
Happy birthday, Dave!

“D.T.” 5 rounds for time
12x Deadlift 155/105#
9x Hang power clean 155/105#
6x Push jerk 155/105#

Compare to 4.27.15

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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