Monday – 10/16/2017
Strength
4×7 Back Squat ~ 70% of 1RM or increasing from 10/9
Weightlifting
15x90s
squat snatch
1 Squat snatch with pause below the knee
starting at 60% and increasing with every lift work up to at least 85% of 1RM
Gymnastics
EMOM for 10 Minutes
[odd] Kipping Chest to bar pull-ups
[even] 40 seconds arch hold
Metcon
AMRAP in 10 Minutes
10 Medicine Ball Clean 20/14 lb
10 Push ups
Accessory
10×3 strict weighted pull-up
start all reps at 50% of 1RM or increase from 10/9
Tuesday – 10/17/17
Strength
Deadlift
2-2-2-2-2
Weightlifting
10x120s
1 Hang Squat clean & jerk
work up to a max for the day
Gymnastics
EMOM for 10 Minutes
Straight set of kipping muscle ups
Metcon
for time
21-18-15-12-9-6-3 Medicine ball sit-up 20/14 lb
Box Jump 24/20″
Accessory
Row 100 calories for time
5 Minutes rest
Row 80 calories for time
4 Minutes rest
60 calories for time
3 minutes rest
40 Calories for time
2 minutes rest
20 Calories for time
Wednesday – 10/18/2017
Strength
Back squat work up to a heavy single at 90% of 1RM then
5×5 Back squat ~ 80% of max
Weightlifting
6×1 Snatch balance ~ 100% of 1RM
Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU
Metcon
AMRAP in 12 Minutes
12 Power Clean 115/85 lb
8 Front rack walking lunge step 115/85 lb
4 Strict press 115/85 lb
Accessory
for time
100 Bar facing burpees
Thursday – 10-19-17
Skill
1RM Squat Snatch
Metcon
for time
21-15-9
Burpee
Wall ball shot 20/14 lb 10/10′
Alternating dumbbell snatch 50/35 lb
or if you need a recovery day
Death by cal/hr rowing pace ladder
30 seconds on 60 seconds off for as long as possible
Start by rowing at 1000(m)/700(f) cal/hr by hitting that target within ~10 seconds and maintaining that pace for the entire round.
Increase by 100 cal/hr every round. You are out when you can not complete a round at the desired pace.
Rest 5 minutes and return backwards down the ladder.
e.g.
Round 1 1000/700
Round 2 1100/800
Round 3 1200/900 could not hold for 30 seconds
rest 5 minutes
Round 4 1100/800
Round 5 1000/700
done
Record highest round completed.
Friday – 10/20/2017
Strength
2RM Back Squat
Weightlifting
Split Jerk
3×1 split jerk at 90% of 1RM then work up to a max for the day
Gymnastics
3 Attempts at a max effort HSW
Metcon
AMRAP in 15 Minutes
20 Toe-To-Bar
400M Run
Accessory
10x180s
15/10 Calorie Air assault for time
Record the time of each attempt.
Use the first two as warm up
Saturday – 10/21/2017
Strength
8 Rep back squat increasing from 10/14
Weightlifting
18x90s
1 Slow pull squat snatch w/ pause in bottom of overhead squat
3 each at 60,65,70,75,80,85%
One rep every 90 seconds. Increase only if you make 3 consecutive reps at each weight.
Gymnastics
10×1 Legless rope climb starting from seated position.
Metcon
5 Rounds of 3 Minutes on 1 minute off
3 Hang Power cleans 185/135 lb
6 One arm dumbbell push press 50/35 lb
18 Double Unders
Accessory
1 mile run