Week of 4-4-22

Monday is   Deadlift and a Breathe & Burn workout.  Warmup is Hinge prep.  Deadlift is Building sets of 7.  Workout Prep is Db Snatch review.   Workout is Ascending reps of Db Snatch with a static set of GHD Situps in between for 13 minutes.  Extra Credit is Bodybuilding. Goal: 5+ Rounds. Tuesday is    a Breathe & Burn workout and Core Accessory.  Warmup is UB Pull prep.  Workout Prep is CtB Pullup & Doubleunder review.   Workout is 12 rounds of CtB Pullups, Wallballs, & Doubleunders.  Finisher is Core Accessory.  Extra Credit is Breathe & Mobilize. Goal: <18:00. Wednesday is    Jerks and a Breathe & Burn workout.  Warmup is Jerk prep.  Jerks are Building to a heavy Push Jerk + Split Jerk in 5 Sets.  Workout Prep is Clean Progressions.   Workout is a 12 min EMOM alt. between Hang Power Cleans, Push Press, & L-Sits.  Extra Credit is Breathe & Mobilize. Thursday is     Breathe & Burn.  Warmup is General movement prep.  Workout Prep is Movement review & practice.   Workout is 4 minutes of Row & Medball Cleans, rest 1:00, 4 minutes of Ring Rows & Box Jumps, Rest 1:00, for 3 cycles.  Extra Credit is Prehab Accessory. Goal:  9+ Rounds Each. Friday is    Front Squats and a Breathe & Burn workout.  Warmup is Front Squat prep.  Front Squats are 4 sets of 5 building.   Workout Prep is SA Kb Swing review.   Workout is Descending reps of SA KbS & Burpees over KB, with 8 TtB every 2:00.  Extra Credit is Breathe & Mobilize. Goal: <10:00. Saturday is    a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Movement review & demo.   Workout is 6 rounds of Air Squats, Pushups, Walking Lunges, & Running.  Extra Credit is Running. Goal: <40:00.