Week of April 20, 2025

This is our last week of these strength movements so we’re going heavy this week. We’ll be moving onto some new movements for the next 6 weeks.

Monday
Work up to a heavy Hang Snatch
8x1 every ~90sec

8 x 20 secs / 10 secs
Tabata Hollow Rock
Tabata Jumping Lunge
Tabata Superman Hold
Tabata KB Pull Throughs

Wednesday
Last week of Speed Squats!
8 sets of 1 at 75% of your max as fast as possible. Smooth down and then stand up as fast as possible.

Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Friday
Narrow Grip Bench Press
5x1
Work up to a heavy single

Complete as many rounds as possible in 25 mins of:
5 Deadlifts, 275/185 lbs (heavy!)
30 Mountain Climbers
Row, 500 m

Week of April 13, 2025

Monday
1 High Hang Snatch + 1 Low Hang Snatch + 1 OH Squat
Every 2 minutes for 12 minutes

4 rounds, 1 min per station, for max reps of:
Reverse Situp
Reverse Lunge with weight (DB's, Barbell, etc.)
Double Under
Rest 1 min

Wednesday
Speed Front Squats
4 sets of 2 reps at 70% of your max as fast as possible. Smooth down and then stand up as fast as possible.

Each for time:
Row: 3x 1 km

Rest 3 mins between efforts.

Friday
Narrow Grip Bench Press
5x3
Work at a heavy set of 5

Complete as many rounds as possible in 12 mins of:
9 Pushups
6 Assault Bike Calories
9 Dumbbell Snatches, 35/20 lbs