We are starting a new strength block it is going to go over a few months start at a weight we can build on. These 10/10 don’t mean a PR just a heavy for the day.
Monday Closed
Tuesday
Buy in – 2 Sets
1:00 Jog
10 Kip to Swing
3-5 Strict Pull Up
15 Banded Good Morning
Prep – 2×5 explosive empty bar back squats
A) 5 Back Squat @ 6/10 RPE
4 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
10 Back Squat @ 6.5/10 RPE
10 Back Squat @ 7/10 RPE
Metcon – for time
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
or RX+
”Helena”
3 Rounds
400m Run
12 Bar Muscle Ups
21 Dumbbell Snatches (50/35)
Wednesday
Buy in – 2 Sets
1:00 Row OR Ski (moderate)
5 Wall Ball (light)
10 Hanging Scap Retractions
5 Single Leg Dumbbell RDLs (moderate) (each side)
20 Alt. Leg V-Up
A) 5 Bench Press @ 6/10 RPE
4 Bench Press @ 7/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
10 Bench Press @ 6.5/10 RPE
10 Bench Press @ 7/10 RPE
Metcon – For time
10 Power Cleans (155/105)
15 Chest to bar Pull Ups
30 Toes to bar
60 Wall Balls (20/14)
30 Toes to bar
15 Chest to bar Pull Ups
10 Power Cleans (155/105)
Thursday
Buy in/ accessory work – 3 Sets
10 Clean Shrugs
10 Ring Push Ups
14 Box Step Downs (7 each side)
A) 5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
10 Strict Press @ 6.5/10 RPE
10 Strict Press @ 7/10 RPE
Metcon –
15-12-9
Bike Calories
Thrusters
Round 1: 15 @ (75/55)
Round 2: 12 @ (95/65)
Round 3: 9 @ (115/80)
-Then-
20 overhead reverse lunges (115/80)
Friday
Buy in – 2 Rounds
200m Jog / 40 Mountain Climbers / 15 Prisoner Good mornings / 10 each side Banded Clamshell / 10 Bird dog
Mobility – Pole Hamstring Stretch
A)5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
10 Deadlift @ 6.5/10 RPE
10 Deadlift @ 7/10 RPE
Metcon – 10 Min AMRAP
10 Syncro Burpees
12 Syncro KB clean and Jerks 6/6
September 5, 2023
