April 13th - 19th

Monday:
Pursuit: 
A1. 1 A DB Seated St. Press @ 3012 – 10R/L – Challenge yourself with wts.
A2. DB Ren Row 6-8 reps @ 3012; moderate wt.
A3. Hollow Rocks – 15
5 sets, 2 mins rest b/t
+
B1 Lunge Steps – 1 gym length
B2 Strict Chin Up Practice – 5-7
B3 Dips (appropriate variation) – 5-7
5 sets, 2 mins rest b/t
+
1200 M Run – 6 total laps.  Work to rest per lap is 1:2; Looking for consistency on times.
 
Performance:
A. Strict Press  @ 3112; 3,3,3,3; Build  - 12-15 minutes
B1. Pendlay Row @ 2112 – 4-6 reps; Build
B2.  Strict Chin ups; AMR in 30 sec.
4 sets, rest 90 sec b/t
+
OH Plate Jump Lunges – 4R/L (play with wts)
Plate ON Jacks – 15 reps
350 M Row
5-7 sets; rest 2 mins b/t
 
Tuesday:
Pursuit 
Snatch Complex: 1Pwr. Sn + 1HangPwrSn + 2 OHS 
+
5 sets  - 3:00 ON / 1:00 OFF
3 PC (challenge yourself, should be able to TNG)
6 HR Push Ups or Perfect PU in the rig
9 Air Sq.
 
Performance:
Snatch Complex: 1 Sn + 1OHS + 1 Sn Balance
+
5 sets  - 3:00 ON / 1:00 OFF
3 PC (62K/43K)
6 HR Push Ups
9 Air Sq.
 
 
 
 
Wednesday:
Pursuit 
A1.Back Sq @ 3111; 4-6 reps
A2. Star Side Plank Holds; 30 sec/side
+
15 mins AMR:
30 Cal Row
15 KBS
15 HR Push Ups or PerfPU in the Rig
 
Performance:
Clean Complex + FS: 1Clean + 2 FS + 1 PP
+
15 min AMR:
1 TH Loop
6 DL @ 90K/65K
10 HSPU
 
 
Thursday:
Pursuit 
A1. TGU – 2R/L – Work up to a heavy wt.
A2. Dubs – 2 min of practice
5-7 sets, rest 60-90 sec.
+
4 Rounds:
7 DB Push Press
15 Ring Row
20 DBall Slam
1 TH Loop
 
 
Performance:
A. CGBP @ 2012 – 5-7 reps; ~ 70% of 1RM
B1. DB wt. Lunge Steps  - 1 Gym length
B2. K2E – 12-15 reps
5-7 sets, rest 2 mins b/y
+
4 Rounds:
7 Push Press
15 Pull Ups
20 Slam Ball
1 Th Loop Run
 
 
 
Friday:
Pursuit 
A1. 1A FC – 2 Gym lengths, Alt arm ea. set
A2.  Heavy Wall Ball Toss Practice; Singles; Use heavy ball as possible; 8-10 reps
A3. Front Foot Elevated Lunge Steps – 6R/L (red/blue plate or 9” box)
5-7 sets, rest 2 mins b/t sets
+
FT:
50 DB Burpee Box Step Overs  (15”)
 
Performance:
A. Back Sq. @ 30X1 – 3-5 reps
B1. Ring Dips (wt.’ed if need extra intensity) 4-6 reps
B2. Wt.mixed grip alt.  (1/8th & 1/16th of BW) – 5-7 reps
C. Sn Grip RDL @ 3011 – 5-7 reps – maintain that TEMPO. Chest up, Hips BACK
+
7 Rounds
7 bar MU
14 BIG Box Jumps Step Downs (32”/28”)
 
Saturday:
Pursuit & Performance:
5 Rounds:
7 Deadlifts (70K/45K)
10R/L Alt DB Snatches (#35/#20)
12 Burpees
1 TH Loop Run
 
Sunday:
Pursuit & Performance:
5 sets  - 3:00 ON / 1:00 OFF
25 Wall Ball
20 Lunge Steps
15 Knees-2-Elbow
10 KBS (green/yellow)