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Monday 5/25 – Memorial Day
“Murph”
Tuesday 5/26
A) Power clean TnG 3.3.3 x4; R15S/3m
+
EMOM x 15-18 minutes:
Minute 1 – 10 Toes to Bar
Minute 2 – 12 KB swings (70/53)
Minute 3 – 10-12 Goblet Hold Reverse Lunges – Alternating Legs
Wednesday 5/27
A) Front Squat
Set 1 – 4 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 2 reps @ as heavy as possible
R2M between sets
+
3 rounds for time:
– 30 Wall Ball Shots
– 20 Burpees
– 10 Box Jump-Overs
Thursday 5/28
A) EMOM x 10 min
– Split jerk; build from 65-85% with 1 second pause on dip and catch
B) EMOM x 6 min
– 5 TnG push jerk (tough)
+
10 min @ 80-90%
– 6 TnG deadlifts (255/185, 205/135, 155/95, 95/65)
– 8 T2B
– 10/7 HR push ups
– 200 m run
Friday 5/29
A1) Bench press 5, 4, 3, 2, 1 R20S
A2) Weighted/negative pull-up 5, 4, 3, 2, 1; R2-3M (both building)
B) EMOM x 10 min
E: 5 TnG power snatch (115/75, 95/55, 75/35)
O: 6-10 ring rows @ 20X1
C) EMOM x 10 min
E: 6 burpees box jump – SD (24/20”)
O: row 12/10 cal