Training April 22nd- 28th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Re-Test Handstand Pushups

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Bench Press Cycle Week 1 of 6

Warmup Sets

E1.5MOM for 5 Rounds

6 Bench Press

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

6 Bench Press

*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 6 reps every round until all rounds are complete. For example, if Joe hits his 6RM early, he may do 4 sets with reduced loading. Perhaps it takes Jane more sets to find her 6RM, so she will only do one set with reduced loading. But everyone does a set of 6 Bench Press every round.

Homework

3 x Submaximal Set of Bar Dips (strict)

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps short before hitting failure. If your first submax set is less than 6 reps, then add a band and use the same band for all sets. If your submax set is greater than 20 reps, add weight via a vest, dumbbell, or dip belt.

TUESDAY

Find a 3RM Front Squat

-then-

“Solamente Viente”

5 Rounds:

1st Min: 20 Wall Ball Shots

10 sec transition

2nd Min: AMRAP Dumbbell Snatch, alternating @ 50-65# / 35-50#

10 sec transition

Scored by total Dumbbell Snatches

WEDNESDAY

Find a max in the complex:

1 Snatch + 3 Overhead Squats

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“Ring of Fire”

AMRAP 9:

1 Muscle Up

1 Snatch @ 135/95#

2 Muscle Ups

2 Snatches

3 Muscle Ups

3 Snatches…

THURSDAY

“Fun with Kegs”

4 Rounds:

Station 1: AMRAP 20 sec, Keg Viper Press @ Heaviest Possible

Station 2: 50’ Keg Overhead Lunges

Station 3: AMRAP 20 sec, Keg Facing Burpees

*If you are competing in the Black and Brewed Team Competition, this is a unique chance to practice two of the competition movements.

FRIDAY

“Tillman”

7 RFT

7 Deadlifts @ 315/205 lb

200m Run

15 Pullups

Rest 45 Seconds

*Must have a minimum of 455/260# deadlift 1RM (not necessarily from today) to attempt as Rx.

SATURDAY

Find a 1RM Clean + Push Jerk

-then-

“Jump Street”

3 Rounds:

400m Run

15 Power Clean + Push Jerk @ 115/75#

75 Double Unders

*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round.