APRIL 15-APRIL 21 SWITCH OVER WEEK

Hey, guys! Charlottesville Strength had a great time in Virginia Beach, with some PRs, but more importantly some great lifts! Congratulations to both Jake and Anthony for incredible effort and beautiful lifting! 

For those following the program, it has been a pretty brutal past few weeks (clearly worth it!), so we’re going to take this next week to lay off the classic lifts, get some different movements in there and have some fun. Following this week, we’ll ease into a higher volume cycle to build up some endurance.

Day 1

  • Kang squat 3-4×10
  • Hollow hold off GHD- find max, then accumulate 1 min
  • Turkish get ups 5×3/side
  • 3-5 rounds for time:
    • 250 m row
    • 10 toes to bar
    • 5 push ups (clapping if possible)

Day 2

  • Clean grip snatch 5×2 light
  • 5 rounds:
    • 10 cal bike
    • 10 alternating plank arm/leg raise with 2 sec pause at top (5/side)
    • 1 minute reverse plank
    • 20 russian twists (10/side)

Day 3

  • Squat jerk- find 1RM
  • Superset:
    • shrimp squats x 5-8/side
    • deficit romanian deadlifts x 10-12
  • Reverse Chinese plank- find max, then accumulate 3 minutes
  • Bottoms up KB sotts press 4 sec up, 2 sec at the top, 4 sec down
  • Barbell wrist flexions and extensions 3×10+10

Day 4 

Rest 🙂 

Day 5

  • Zercher squat- 4×10
  • EMOM 12 minutes:
    • minute 1: single arm KB swing 30 seconds/side
    • minute 2: 1 min chinese plank 
    • minute 3: star plank 15-20 seconds/side 
  • 5 rounds with no rest:
    • 20 second suitcase carry on right (heavy)
    • 20 second suitcase carry on left (heavy)

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