May 23, 2022

Happy Monday!!!

We are now heading into our 9th and final week of this cycle. We will be testing some of those benchmarks we hit in week 1 and having some fun seeing the progress that we have made along the way. The big ones we are are looking at are the power clean and power snatch today, our front foot elevated split squat and 1 mile run on Tuesday, before hitting Angie (subject to change) on Wednesday. We will then be moving into Thursday with an active recovery aerobic conditioning and stability workout before tackling a new 8RM back squat and Diane. That will fill in our benchmark tests before we head into the weekend for Murph!

Plyometric Work:

Seated Box Jump, pick height : 6x3

*Rest 1 min between sets

Weightlifting A:

1 Power Snatch, pick load

*Every 1 min for 10 mins- work to a heavy single

Weightlifting B:

1 Power Clean, pick load

*Every 1 min for 10 mins- work to a heavy single

Core Finisher:

3 rounds of:

20 Alternating V-ups

Max effort hollow hold

*Rest 1 min

20 Russian Twists

Max effort extended plank hold

*Rest 1 min