April 26 - 29

Welcome back to a new week of fun and excitement! This is week 2 of the strength based training approach we are now in. You can utilize your numbers from your 5RM to project a new 3RM for this week. One method is to use a chart that breaks lifts down into reps and weights based on percentages to determine where approx. your lift should fall. There is also an old school method of dropping 2 reps for every 10 lbs added in barbell lifts that is typically quite effective.
Remember though that lifts are determined by individuals and not by charts. Go for it if you think you have it in you. Dictate your own performance and don't have it dictated to you.

Look directly into the center of this wheel and amazing things will happen!

You have now been hypnotized to be faster, lift more and go longer. It was that easy!

Monday
Front Squat
Find a new 3 RM (Bring your last week 5 RM to help gauge where your 3 RM should fall)
Rest as needed
15 - 10 - 5
Thruster Guys @ 115 Gals @ 85
Anchored Sit Unders Guys @ 45 Gals @ 25

Tuesday
2 minutes AMRAP Double Unders
2 Minute Rest
2 Minutes AMRAP Box Jumps
2 minute rest
2 Minutes AMRAP Knees to Elbows
2 Minutes rest
2 Minutes Alternating Side Lunge

Wednesday
Press
Find a 3 RM
rest as needed
25 Barbell Rows Guys @ 135 Gals @ 95 (pronated/ over-over grip)
25 Close Grip Push Ups
Rest 30 seconds between sets

Thursday
AMRAP 20 minutes
10 KBS
10 Pull ups
20 Squats

Friday
Deadlift
Find a new 3 RM
Rest as needed
For Time
Run 400 m
50 Push Balls - Guys @20 Gals @ 14
50 Sit Ups
Row 500

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