TRAINING MAY 3rd – MAY 9th

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SUNDAY

Sunday Fun Day!

MONDAY

“The Chief”

5 rounds

In 3 min complete as many rounds as possible of:

3 power cleans @ 135/95#

6 pushups

9 squats

Rest 1 min between rounds

*Begin every new round from the beginning–not where you left off when time expired.

*Partial rounds will be scored.

*Workout scored by total reps.

TUESDAY

Snatch Cycle

Week 5

Pause Snatch

(Pause just above the knee for 1 second)

5 x 3 @ 70%

-then-

Snatch High Pull

3 x 5 @ 60%

WEDNESDAY

15 minutes to find a 4RM Front Squat

-then-

10 RFT

5 Russian Kettlebell Swings @ heaviest possible

15 Double-unders

THURSDAY

Team Strongman Work

6 rounds

60 sec Partner ME tire flips with the big one, for reps

20 sec transition

60 sec to perform one Yoke Carry each, heavy, one partner at a time, 50’ (recommended minimum yoke+200#/ yoke + 100#)

20 sec transition

60 sec Partner ME sled drag, heavy, for distance

20 sec transition

60 sec to buddy carry one partner 100 meters (swap carried partner every round)

20 sec transition

5th Round: Rest

20 sec transition

FRIDAY

15 Minutes to find a max of the complex:
3 Behind the neck snatch grip push press + 3 Overhead Squat

-then-

3 Rounds for Time:
400m run
20 Overhead Squats @ 95/65#
15 Bar over burpees

SATURDAY

Strongman Saturday

Viking Raid

Rules:

  1. No, I won’t tell you anything about it–except that anybody can do it.
  2. It’s awesome.
  3. Bring a change of clothes for when you’re done.

Start of the 6 week Strongman Series

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