MON April 07/14 – wk 3of3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Power snatch 5×3 – build to 85% or to a moderate load
B. Front squat or safety bar squats 5×5 – across
C. Heavy implement carry for 3-5 x two gym lengths (choose implement)
TUES April 08/14 – wk 3of 3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Log clean and jerk (overhead anyhow) 5×2 at heavy load, then 1×1+5
B. Axle press 5×4 – across
C. EDT – volume session. AMRAP unbroken sets in 20 minutes of;
– Pull-ups 3-5 reps
– Landmine press 3-5 reps/hand
WED April 09/14 – wk 3of3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Stones – practices with light stones for sets of 4 – 20minutes
B. Reverse band deadlifts 5×4 – across
C. Hang shrugs 3×5 – light build
D. BB mid grip Cuban press 3×6 – across
THURS April 10/14 – wk 3of3
Rest Day
FRI April 11/14 – wk 3of3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Bench press 5×5 – across. Then; 1xreps @ 225
B. Back squats 4×4 @ 60%
C. EDT – volume session. AMRAP unbroken sets in 15 minutes of;
– DB incline bench press 3-5 reps
– Trap bar rows 3-5 reps
SAT April 12/14 – wk 3of3
– One armed DB shoulder to overhead – work to max effort on each arm (20minutes)
– Carry medley – heavy stone carry one gym length – return with farmers walk handles of 155/240# x 4 trips for best time – rest as needed
SUN April 13/14 – wk 3of3
REST DAY
