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Programming Week of 240520

For Time 21-15-9 calories deadlifts L1: 4515, 6535, 9565 L2: 6535, 8555, 12595 L3: 8555, 11585, 155125 Day 6- Saturday 240525 ONE HEAT 8:00am MURPH 1 mile run 100 pull-up 200 push-ups 300 air squats 1 mile run Partition middle reps as desired ½ murph ¼ murph partner murph weighted vest murph Day 7- Sunday 240526 RedShed Rest
By
Shawn
Programming Week of 240520

Shawn

   •    

Day 1- Monday 240520

A. 4 sets for time

200m run

30sec FLR

rest to 10:00 then B

B. AMRAP 7:00 barbells nte 115/85

8 pull-ups

12 deadlifts

8 shoulder to overhead

Rest 3:00 then C

C. AMRAP 7:00

10 single arm alternating devil’s press (50/35)

20 ab-mat sit-ups

30 double unders (90 singles)

Day 2- Tuesday 240521

A. For Quality

20 unbroken back squats, build from last week (week 3 of 4)

Rest to 5:00 then B

B. EMOM 25:00

Min 1: alternating round

1,3,5: 5 dual DB bent over row with 05sec pause at top of pull

2, 4: static hold at the top of the pull-ups or flex arm hang nte 30sec

Min 2: 5 sets- single + single + dual arm db benchpress

Min 3: 3-5 (beat swing + beat swing + t2b)

Min 4: 15/12 calories (row/bike/ski/run)

Min 5: rest

Day 3- Wednesday 240522

Repeat 221213

A. 1 set every 3:00 x 5

1:00 farmer’s carry

5-7 burpee box jumps nte 30”

0:00, 3:00, 6:00, 9:00, 12:00

@ 15:00 start B

B. 1 set every 3:00 x 5

30sec AMRAP kettlebell swings nte 32kg

7: lunge + lunge + squat no load

Day 4- Thursday 240523

5:00pm Free Nutrition Seminar

A. Row’d Royalty 22.3

5:15

row 5:00

rest 3:00

row 15:00

Score A: distance from 5:00

Score B: distance3 for 20:00

B. Yoga

Day 5- Friday 240524

Continuous running clock for A, B, & C

A. For Time

21-15-9

calories

hang power snatch

rest 3:00 then B

B. For Time

21-15-9

calories

clean to overhead

rest 3:00 then C

C. For Time

21-15-9

calories

deadlifts

L1: 45/15, 65/35, 95/65

L2: 65/35, 85/55, 125/95

L3: 85/55, 115/85, 155/125

Day 6- Saturday 240525

ONE HEAT 8:00am

MURPH

1 mile run

100 pull-up

200 push-ups

300 air squats

1 mile run

Partition middle reps as desired

½ murph

¼ murph

partner murph

weighted vest murph

Day 7- Sunday 240526

RedShed Rest Day

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