Monday
Closed
Tuesday
Buy in – EA Warm Up
A) 5 Sets
1 Power Snatch @78-88% 1RM Power Snatch
*Rest as needed between sets
Metcon-
1000m Row @70% Effort
-Rest 3 minutes-
10x 200m Row @80% Effort
*Rest 30 seconds after each set.
1000m Row @90% Effort
*Note: Only resting 30 seconds after the last set of 10x 200m row (not 3 minutes).
Wednesday
Buy in – 2 Sets
1:00 Bike (easy-moderate)
:20 Side Plank (each side)
5-10 V Ups
:20 Handstand Hold
A) 4 Sets
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
**Tempo Strict Press is 1050 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up
b) 8 Sets (1 set every 1:30-2:00)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 60% 1RM Split Jerk and work up to 73-75%.
**3 second pause in the dip of the Pause Split Jerk
Metcon – 18 Min AMRAP
40/32 Cal Bike
30 GHD Sit ups
20 Ft HSW or 4 Wall Walks
10 Clean And Jerk (135/95)
Thursday
Buy in – 2 Rounds
1 min Cardio / 10 Goblet Cossack Squat / 10 Push ups / 10 Light Shoulder internal Rotation / 10 Cat Cow / 5 Broad Jumps
Metcon – for time
10-9-8-7-6-5-4-3-2-1
Db Bench Press (50/35)
Back Squats @60-70%
A) 14 Double Dumbbell Bulgarian Split Squats (7 each side) @7/10 RPE
12 Double Dumbbell Bulgarian Split Squats (6 each side) @7.5/10 RPE
10 Double Dumbbell Bulgarian Split Squats (5 each side) @8/10 RPE
10 Double Dumbbell Bulgarian Split Squats (5 each side) @8.5/10 RPE
8 Double Dumbbell Bulgarian Split Squats (4 each side) @9/10 RPE
*Rest as needed between sets
Friday
Buy in- 2 Rounds
1:00 Row (moderate)
5 Inchworms
15 Banded Good Morning
5 Dumbbell Suitcase Deadlifts (each side) (light to moderate)
Metcon – 12 Rounds 6 each
10 Bar Facing Burpees
10 Deadlift (225/155)
A) 3 Sets:
5 Box Squats @75-80% 1 RM Back Squat + 5 HEAVY Goblet Squats
2 Sets:
3 Box Squats @85-90% 1 RM Back Squat + 5 HEAVY Goblet Squats
2 Sets:
1 Box Squats @95-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.
October 15, 2024
