CrossFit South Bend

Monday – 4/23/18

• Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
• Power Cleans
  • 4 x 2 @ 82.5-87.5%
• Clean Pulls
  • 5 x 3 @ 100-105% of Clean
• Shoulders
  • Arnold Press 6 x 10
• Abs and Back
  • Dumbbell RDL’s 4 x 10

Tuesday – 4/24/18

• Rest Day

Wednesday – 4/25/18

• Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
• Snatch
  • 4 x 2 @ 82.5-87.5%
• Back Squat
  • 5 x Max (8-12 Reps) (R 3-5)
    • Leave 1 rep in the tank
• Chest
  • Incline DB Bench Press 6 x 8-12
  • Close Grip BB Bench Press 6 x 8-12

• Bi’s
  • Barbell Reverse Curls 5 x10

Thursday – 4/26/18

• Clean 4 x 2 @ 82.5-87.5%
• Snatch Pulls
  • 5 x 3 @ 105-110%
• Back
  • Bent Over Rows 5 x 8-12
  • DB “Lawnmower” Rows 4 x 8-12
• Tri’s
  • Standing Tricep Extensions 5 x 10

Friday – 4/27/18

• Rest day

Saturday – 4/28/18

• Warm-Up: Long Technical Warm-up
• Clean and Jerk
  • (1+2) 4 x 2 @ 82.5-87.5%
• 1 ¼ Front Squats
  • 5 x 3 @ Moderate-Heavy
•  5 Sets
  • 5 HEAVY single arm PP + Overhead walk (each arm)

Sunday – 4/29/18

• Rest day