Monday, 5/8/23:
A. Back Rack Split Squats x 8/leg
Rest 2 min x 4 sets
+
EMOM 12:
Min 1: 12/10 Cal Row
Min 2: 15-20 Wall Ball Shots (20/14)
Tuesday, 5/9/23:
400m Run
+
3 Rounds:
12 American KB Swings (53/35)
8 Burpees
Rest 2 min x 4 sets
Wednesday, 5/10/23:
A. Handstand Strength Work:
Seated DB Press x 5 Reps *heavy*
-Rest 30 sec-
Standing DB Tricep Extension x 12 Reps
(https://youtu.be/pWDy9C6JKBg)
Rest 90 sec x 4 Sets
B. 5 Rounds:
6 HSPU
12 Alt. DB Snatches (50/35)
30 Double Unders
Thursday, 5/11/23:
EMOM 15:
Min 1-3: 5 Clean and Jerk
Min 4-6: 4 Clean and Jerk
Min 7-9: 3 Clean and Jerk
Min 10-12: 2 Clean and Jerk
Min 13-15: 1 Clean and Jerk
*Weight goes up every 3 min to challenging singles*
+
Core Cashout:
4 Sets:
100′ Single Arm KB Farmer Carry/side
20 Cross Body V-Ups
Friday, 5/12/23:
5 Sets, For Quality:
Deadlift x 6 Reps @ 65-70%
-Rest 1 min-
Reverse Sled Drag x 100′, AHAP
-Rest 1 min-
60 sec Max Hollow Rocks (OR Hollow Hold)
-Rest 1 min-
250m/200m Ski Erg SPRINT
-Rest 2 min-
Saturday, 5/13/23:
Murph Prep Week 4
For time:
75 Pull-Ups
150 Push-Ups
225 Air Squats
1 Mile Run
*all done with 20# vest*
Sunday, 5/14/23:
With A Partner:
Buy in: 1k/750m Row
+
5 Rounds:
20 Burpee Box Jumps (24/20)
20 Toes to Bar
20 Thrusters (95/65)
+
Cash Out: 1k/750m Row
*reps/row split however
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