Friday, 5/6
Thursday, 5/5
May 4, 2022
Programming Preview: Week of 5/16
May 18, 2022
Warm Up
3 Rounds
6 Alt T Push Ups
6 Spider Lunges
6 Prone Plate Retract and Press
6 Pause Hip Bridges
Strength
Bench Press (25 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 10-8-6-4-2 working up*
Follow each work set with 25 Band Pull-Aparts
*add no more than 10% each set (ex. 10@185, 8@205, 6@225, 4@245, 2@270,)
Met Con
Prep (3 minutes)
2×3 Strict Chin Ups+3 Burpees+6 Single DB Hang Clean and Jerks (3/side)
Work
For time (12 min cap)
40 Strict Chin Ups
60 Burpees
80 Single DB Hang Clean and Jerk (50/35, 40/side)
Partition reps at will
