CrossFit South Bend

Monday – 3/26/18

• Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
• Snatch 4 x 2 @ 80-85%
• Back Squat 5 x Max (8-12 Reps) (R 3-5)
  • Leave 1 rep in the tank
• Chest 75-100Incline
  • DB Bench Press 6 x 8-12
  • Close Grip BB Bench Press 6 x 8-12
• Bi’s 50-75
  • Barbell Reverse Curls 5 x10

Tuesday – 3/27/18

• Rest Day

Wednesday – 3/28/18

• Power Cleans 4 x 2 @ 80-85%
• Clean Pulls 5 x 3
• Shoulders 50-75
  • Arnold Press 5 x 10
• Abs and Back
  • Dumbbell RDL’s 3-4 x 10

Thursday – 3/29/18

• Clean 4 x 2 @ 80-85%
• 1 ¼ Front Squats 5 x 3
•  Back 75-100 Reps
  • Bent Over Rows 5 x 8-12
  • DB “Lawnmower” Rows 4 x 8-12
• Tri’s 50-75 Reps
  • Standing Tricep Extensions 5 x 10

Friday – 3/30/18

Rest day

Saturday – 3/31/18

• Warm-Up: Long Technical Warm-up
• Clean and Jerk (1+2) 4 x 2 @ 80-85%
• Snatch Pulls 5 x 3
• 5×5
  • HEAVY single arm PP + Overhead walk (each arm)

Sunday – 4/1/18

Rest day