Week of 4-4-22

Monday is Deadlift and a Breathe & Burn workout. Warmup is Hinge prep. Deadlift is Building sets of 7. Workout Prep is Db Snatch review. Workout is Ascending reps of Db Snatch with a static set of GHD Situps in between for 13 minutes. Extra Credit is Bodybuilding.

Goal: 5+ Rounds.

Tuesday is a Breathe & Burn workout and Core Accessory. Warmup is UB Pull prep. Workout Prep is CtB Pullup & Doubleunder review. Workout is 12 rounds of CtB Pullups, Wallballs, & Doubleunders. Finisher is Core Accessory. Extra Credit is Breathe & Mobilize.

Goal: <18:00.

Wednesday is Jerks and a Breathe & Burn workout. Warmup is Jerk prep. Jerks are Building to a heavy Push Jerk + Split Jerk in 5 Sets. Workout Prep is Clean Progressions. Workout is a 12 min EMOM alt. between Hang Power Cleans, Push Press, & L-Sits. Extra Credit is Breathe & Mobilize.

Thursday is Breathe & Burn. Warmup is General movement prep. Workout Prep is Movement review & practice. Workout is 4 minutes of Row & Medball Cleans, rest 1:00, 4 minutes of Ring Rows & Box Jumps, Rest 1:00, for 3 cycles. Extra Credit is Prehab Accessory.

Goal: 9+ Rounds Each.

Friday is Front Squats and a Breathe & Burn workout. Warmup is Front Squat prep. Front Squats are 4 sets of 5 building. Workout Prep is SA Kb Swing review. Workout is Descending reps of SA KbS & Burpees over KB, with 8 TtB every 2:00. Extra Credit is Breathe & Mobilize.

Goal: <10:00.

Saturday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prep is Movement review & demo. Workout is 6 rounds of Air Squats, Pushups, Walking Lunges, & Running. Extra Credit is Running.

Goal: <40:00.