2017.04.16

CLOSED TODAY

 

Olympic Weightlifting: canceled today

Open Gym: canceled today

Strength programming for the week of 4/17/17 – 4/22/17:

Monday 4/17/17

back squat

    • 4-5×8-10 (2011 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 sec.

Tuesday 4/18/17

press

    • 5-6×6-18 (30X1 tempo), one work set every 3 min.

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 3-4×6-8 (1010 tempo)

Wednesday 4/19/17

power snatch+hang snatch+2 overhead squats

    • to a heavy single

hang snatch+2 overhead squats

    • 3-5×1 @ max power snatch+hang snatch+2 overhead squats

Thursday 4/20/17

front squat

    • 5-6×6-8 (2011 tempo), one work set every 3 min.

Friday 4/21/17

alternating dumbbell press

    • 4-5×8-10 (2020 tempo), one work set every 4 min.

superset: strict(/weighted) chin-ups & strict(/weighted) ring dips (sub: push-ups)

    • 4-5×6-8 (1010 tempo)

Saturday 4/22/17

    • metcon only
by JJ Christopher in WOD

Add a Comment