14
May
Monday, May 15, 2023
| Weekly Overview | Events/Classes | |
| Monday | Power Snatch | |
| Tuesday | 3RM Back Squat | |
| Wednesday | 5RM Bench Press | Core Flex at 5:45 PM |
| Thursday | Clean Complex | |
| Friday | Machine/Dumbbell Intervals | |
| Saturday | GYM CLOSED | Girls Gone Rx Competition |
| Sunday | Functional Bodybuilding |
Strength
Every 2:00, 6 Sets
3-Position Power Snatch (↑, start at 60-65% 1RM Snatch)
*Hold onto bar between reps
*High Hang, Hang, Floor
Conditioning
3 Rounds of :45 on/:15 off
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)
2) 18 Weighted Sit-Ups (15/10) (FX: Sit-Ups)
3) AMRAP Power Snatches (135/95) (FX: 95/65) (RX+: 165/115)
4) Rest
*Score is total AMRAP Power Snatch
OPTIONAL Murph Prep (15-20min)
For Time:
400m Run
21 Pull-Ups (FX: 15) (RX+: Unbroken)
400m Run
15 Pull-Ups (FX: 12) (RX+: Unbroken)
400m Run
9 Pull-Ups (FX: 9) (RX+: Unbroken)
*16:00 Cap
Keep in mind:
Wednesday: Bench Press, Bar/Ring Muscle-Ups or Chest to Bar Pull-Ups