April 26, 2022

Tuesday, April 26:

Strength:

Alt EMOM 10 mins: Front Foot Elevated Split Squats, Single Arm Dumbbell Push Press, and Single Arm Dumbbell Push Jerks

Every 2 mins for 10 mins do:

6 L/6 R Front Foot Elevated Split Squats, pick load

1 L/1 R x [ 3 Single Arm Dumbbell Push Press + 5 Single Arm Dumbbell Push Jerks ], pick load

We have a challenging little superset here with the front foot elevated split squat along with a combo of dumbbell push press + push jerk. The coupling of these two movements should allow for 1 min of work followed by 1 min of rest. The loads for the split squat should be similar to what you were able to hit for the 8RM from week 1. For the single arm dumbbell push press and push jerk, you can practice with incrementally more challenging loads.

“Tomb Raider”

5 RFT: Wall Walks, Double Unders, Shoulder-to-Overheads, and Strict Pull-ups

5 rounds for time of:

3 Wall Walks

24 Double Unders

6 Shoulder-to-Overheads, 135/95 lbs

9 Strict Pull-ups

Time domain: 9-12 mins

Time cap: 15 mins

With this one we are tapping into a mix of movements that is targeting primarily the upper body and midline. The focus here is to move steady on the wall walks before getting nice and tall and breathing through the double unders. Ideally we want to practice the push jerk today for the shoulder-to-overheads before finishing off each set with a strong set of 9 strict pull-ups. The wall walks and pull-ups should take the longest within each round and are meant to slow down the cadence and bring the intensity down.

Competitor: 5 rounds for time of:

Handstand Walk, 50 ft

36 Double Unders

6 Shoulder-to-Overheads, 185/125 lbs

9 Strict Chest-to-bar Pull-ups

L2: 5 rounds for time of:

3 Wall Walks

18 Double Unders

6 Shoulder-to-Overheads, 115/80 lbs

6 Strict Pull-ups

L1: 5 rounds for time of:

2 Scaled Wall Walks

36 Single Unders

9 Dumbbell Push Press, pick load

6 Banded Strict Pull-ups