SUNDAY
Sunday Fun Day!
MONDAY
3-4x Pro Agility Shuttle (5-10-5)
-then-
7x 60 meter Hill Sprint + 5 Touch-and Go Power Snatch @ 115/75 lb
*The winner of the sprint is who finishes the Power Snatch first.
TUESDAY
C&J Week 3
Clean + Front Squat + Jerk
2 x (1+2+1) @ 75%
3 x (1+1+1) @ 80%
2 x (1+1+1) @ 85%
-then-
EMOM 15
1st min: RDL x 5 @ 80% (of clean)
2nd min: Pendlay Row x 5 @ 70% (of Clean)
3rd min: Rest
WEDNESDAY
7 Rounds for Time:
7 Chest to Bar Pullups
7 Burpees
7 Dumbbell Front Squats@ 45-53/30-35 #
7 Handstand Pushups
*Men: 45 lb dumbbells, 50 lb dumbbells, or 53 lb kettlebells
*Women: 30 lb dumbbells, 35 lb dumbbells, or 35 lb kettlebells
THURSDAY
15 min to find a 3RM Back Squat
-then-
EMOM5
1 back squat @ 3RM load
-then-
5 rounds of:
30 Double Unders
15 Pushups
200m Row
-rest 1 min-
FRIDAY
Find a 1RM deadlift
SATURDAY
9AM – Handstand Clinic — if you want to reserve a spot contact Jessica Clark or sign-up at CFI.
10 AM – Open gym