Monday 3/9
A1) Back squat 4-6 x 4 @ 31X1; R30S
A2) Weighted/negative pull-up 2-3; R90S
B) Build power clean to 80% 1RM quickly
+
15-12-9 reps for time AFAP:
– power clean (115/75, 95/65, 75/45)
– burpee (full extension)
Tuesday 3/10
A) Deadlift – 3, 2, 1 – build from 70% 1RM to tough single
B) “Diane”
21-15-9 reps for time:
– Deadlifts (225/155)
– Handstand push-ups
C) 3 rounds not for time
– 20 v-ups
– 50 ft waiters walk/hand
– 1 min foam roll
*If 225/155 is more than 70% or your 1RM deadlift then use 70%.
Wednesday 3/11
A) Bench press – 10, 10, 10 – rest 2 minutes
B) Bent over DB row – 10, 10, 10 (per side) – rest 2 minutes
C1) Powell raise – 3×8/arm – rest 60 seconds
C2) Bottom’s up KB press – 3×6-8/arm – rest 60 seconds
+
AD or row 30 sec @ 90%; 30 sec rest – x 10-12 sets
Rest 30 seconds off bike
x12 sets
Thursday 3/12
A) In 12 min build in at least 6 sets:
– 3 TnG squat cleans
B) EMOM x 6-8 min
1 power clean + 4 push jerks (TnG if able) @ 65-75% 1RM
+
30 man-makers (35/20) consistent pace
– Every 2 min perform 5 box jumps – SD 24/20”
Friday 3/13
Open workout 15.3