CrossFit South Bend

• DELOAD! RESPECT THE DELOAD!

Monday – 4/30/18

• Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
• Power Cleans
  • 8 x 1 @ 80%
• Clean Pulls
  • 5 x 3 @ 80% of Clean
• Shoulders
  • Arnold Press 6 x 10
• Abs and Back
  • Dumbbell RDL’s 4 x 10

Tuesday – 5/1/18

• Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch
    • 8×1 @ 75%
  • Back Squat
    • 3 x 8-12 Reps (R 2-3)
  • Chest
    • Incline DB Bench Press 4 x 8-12
    • Close Grip BB Bench Press 4 x 8-12
  • Bi’s
    • Barbell Reverse Curls 5 x10

Wednesday – 5/2/18

• • Clean 8 x 1 @ 75-80%
  • Snatch Pulls
    • 5 x 3 @ 80%
  • Back
    • Bent Over Rows 4 x 8-12
    • DB “Lawnmower” Rows 4 x 8-12
  • Tri’s
    • Standing Tricep Extensions 4 x 10

Thursday – 5/3/18

• Warm-Up: Long Technical Warm-up
• Clean and Jerk
  • (1+2) x 8 @ 70%
• 1 ¼ Front Squats
  • 5 x 3 @ Moderate-Heavy
•  5 Sets
  • 5 HEAVY single arm PP + Overhead walk (each arm)

Friday – 5/4/18

• Rest day

Saturday – 5/5/18

• GYM CLOSED!

Sunday – 5/6/18

• Rest day