April 25-May 1

Week 4:
Monday:
Class:
1) TnG Squat Snatches - Scale up to 115/75, Candle-Sticks work on hollow and control
2) Pure intensity workout - Push it as hard as you can

Extra:
RS:
1) Push Press - Build to a 1RM
2) EMOM15:
a) 5 Push Press @ 75% of 1RM for the day
b) 10 Atlas Stone Lunges (115/93) - Held up on the chest, arms may not touch legs
c) Banded March full minute (Green or black band)

GS:
1) 3 x 10 Kips - Build power and position as you go
2) For form - 40/30 Strict Ring Dips for time.
3) EMOM10:
a) 10 Band Pull-Aparts +10 Hollow Rocks
b) 3 Strict Pull-Up Negatives - Use a box to get chin above the bar, then slowly lower (5-7s) in a hollow position on the way down. 

Tuesday:
*Sorry guys, I'm running very short on time early this week, I'll have the full week up tomorrow*

Class: 
1) Back Squat - 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80%, 4 @ 85%
2) WB 2for1s!!! yay!

Extra:
With a partner - 5 Rounds: 100ft Sled Push (Dumpster-to-curb) (guys (3) 45s, girls 2), rest while partner works.
Tons of squatting today - Do your absolute best to recover your legs post workout, sleds will help but then hit 20-30mins rolling, mashing, stretching. Hit feet, calves, quads, hamstrings glutes.

Wednesday:
Class:
1) Rowling with Gymnastics penalties -- Work on perfect gymnastics positions, tight bodies - not rushed.
2) DT -- Board workout that we did ~6 months ago -- this will be a great retest. Ensure you read back your notes/comments on BTWB tonight and prep a good plan.

Extra:
RS:
1) 30 Sandbag Over Shoulders for time. Guys - Grey (165), girls - Black (120) - No scaling, 10 minute cap. 
2) EMOM12:
a) 5 Single-Arm Strict Press + 30ft overhead walk - Try to get both arms done in the minute. Go heavy.
b) 8-10 Glute-Ham Raises

GS:
1) 5 x ME -3 Strict Pull-ups (Take your max strict from Saturday, subtract 3 reps and perform 5 sets of that number. Perfect form, rest 90s-2mins between sets). 
2) EMOM15:
a) 12 Strict Form Burpees - Feet Glued together, strict push-up (no hips touching ground).
b) 5 Strict Leg raises + Negative (3s raise, pause slightly above parallel, 3s lower = 1 rep)
c) :45s Towel Farmers carries (Grab (2) 70/53lb KBs and wrap towels around the handles and carry/walk for :45s)

Thursday:
Rest or Aerobic Capacity
Choose a modality you have not yet done for Aerobic work: Light sled drag for 4 x 400m, Ski-Erg 5 x 1000m, rest 3mins between, swim, run, ruck - Your option. 30-45mins of work, vary your intensities a bit. Nothing crazy this week due to the squatting volume being the focus. 

Friday:
Today we will be hitting our extra work instead of Saturday. We will be going to the annual Rogue Garage sale on Saturday, so I am unsure if/when we'll be back --Do not plan on sticking around after the 10am class as coaches will likely be looking to leave. If you want to get something done extra on Saturday plan to do it between 9am and 10am - the gym should be pretty open, if you communicate with coaches - However I would really evaluate how you feel after this week and the squatting volume we've hit. 
Class:
1) L-Sit/Single Leg DL superset - Great opportunity to put some of your strength/gymnastics work to the test. Go heavy on the DL and ensure you're using a hip hinge properly. 
2) High intensity intervals - balls out each round.

Extra:
EVERYONE - 1) Front Squats - 
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
4 @ 80%
4 @ 85%

RS:
1) Establish a 10RM Front-Rack Walking Lunge. We will be working a small once/week program off of this number so make sure it is a true max. Make sure you take good time to warm this up, and hit at least 3-4 sets.

GS:
1) EMOM12:
a) 10 Kipping T2B UB  + Hollow Hold :20
b) 5 Tempo Ring Dips @ 22x1

Saturday:
Class:
1) Back Squats:
10 @ 55%
8 @ 60%
6 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%

2) DB Snatch + Strict pull-up workout -- Use 85/65 for DB if you can, or 70/55.

No extra! Enjoy the weekend, relax and really focus in on squat/leg recovery.