April 22-28

Hey, everyone! A few more days of no full classic lifts, so this week should be pretty snappy. Next week we’ll get back into classic lift variations and fully embark on this cycle 🙂 This cycle will focus on some hypertrophy and volume with a little more upper body focus than usual (per request). 

Day 1

  • Bench press 5×8-10
  • Clean high pulls from mid to high blocks 3×8 @55-65%
  • Renegade rows 4×5/side 
  • DB pec flyes + reverse flyes 4x (10+10)
  • Plate twists 3×10/side
  • 250 m row sprints x 4, try to keep same pace each time with minimal rest

Day 2

  • Circuit x 3-4 :
    • Turkish get ups x 3/side (heavy)
    • Ring push ups x 5-7 
    • Double KB OH walk x 45 sec (heavy as possible)
  • EMOM 12 min:
    • 30 sec single leg jump rope (per side)
    • 30 sec single arm KB swings (per side)
    • 30-40 sec chinese plank

Day 3

  • Snatch balance + OHS E2MOM 2+6, 2+5, 2+4, 2+3, 2+2 increasing in weight each set
  • Box front squats 8×4 @ 50-60% focus on speed and explosiveness off the box 
  • Sumo deadlifts 4×8-10
  • Superset x 3 :
    • OH tricep extensions x 10-12
    • DB bicep curls x 10-12
  • Superset x 3 :
    • goblet walking lunges x 10/side
    • banded hamstring curls x 15-20 

Day 4

30 min AMRAP:

  • 1 min weighted carry of your choice
  • 20 squat jumps (unweighted) 
  • 1 min chinese plank
  • 5-8 half kneeling KB windmills/side
  • 200 m run

Day 5

  • Flat foot snatch pull+ snatch+ OHS 5 x 2 x (1+1+1) @ 60%
  • Power clean+ power jerk 5 x 3 x (1+1) @ 60%
  • Back squat + box jumps 4x 5+5 @ 70%
  • Snatch high pulls from mid to high blocks 3×8@ 55-65%
  • 2 rounds:
    • single leg tuck ins x 10/side
    •  ring side plank x 10-15 sec/side

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