The Blacklisted Approach Package 1 Sample

Package 1:

Overview of 4/22 - 4/28
4/22
A1. 7-9 Dumbbell Romanian Deadlift @31X0 x 3-5 Sets
A2. 3 Push Press x 3-5 Sets

B. AMRAP 7:
8 Hang Power Cleans (115/75) 16 V-Ups

4/23
2 Rounds, Rest 5 min, 2 Rounds:
AMRAP 90 Sec
7/5 Bar MU
Max Burpees with time remaining
Rest 90 Sec
AMRAP 90 Sec
50 Double Unders
Max AB Cals with time remaining
Rest 90 Sec
4/24
"Jack"
AMRAP 20:
10 Push Press (115/75) 10 KB Swings (53/35) 10 Box Jumps (24/20)
4/25
A1. 7-9 Back Squats @31X0 x 3-5 Sets A2. 3 Weighted Pull-Up x 3-5 Sets
B. 3 Rounds:
100m Suitcase Carry (53/35) (50m each)
20 Alternating Reverse Lunges Goblet Lunges (53/35) 20ft Renegade Row Crawl
4/26
A. Accumulate 10-12 Strict Muscle Ups
-or- Strict Muscle Up Negatives
-or- Feet Assisted Low Ring Strict Muscle Up Negatives
B. 21-15-9
Ring Dips Deadlift (225/155)
4/27
In Teams of 3:
3k Row *1 partner works, 1 holds wallsit, 1 rests
60 Hang Squat Cleans (95/65) *1 partner works, 1 hangs from pull-up bar, 1 rests 3k Run *1 partner works, 1 holds plank, 1 rest