[rs-space space=”30″/]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Week of April 7th
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
DAY 1
Bench Press: 5 x 5
3 Stop Clean Deadlift (1-inch, knees, mid thigh): 6 x 1 @ 1RM Clean
Weighted plank, 45#: 3 max effort sets
Tire flips: grab a tire and have some fun!
DAY 2
Work up in load for the following complex in 10:00:
Clean + Hang Clean + Tall Clean
Jerk: Take 80% of last week and work on doubles.
Reverse hyper – light
DAY 3
Zercher Squat – Work to a heavy double.
Tall snatch: Start from the high hang position, work up in load but with a focus on speed.
GHD Sit-ups. 3 x 10, add a little weight today.
Good mornings: 3 x 8, add weight from last week.
DAY 4
Deadlift: 4 x 5 @ 80% 1RM
Push Jerk: Work up to a new 1RM.
Reverse Hyper – heavier than usual
400m sled pull, 90#
[/rs-box_content]
[rs-space space=”30″/]
