Monday – 9/25/2017
Strength
4×7 Back Squat ~ 70% of 1RM or increasing from 9/18
Weightlifting
EMOM for as long as possible
squat snatch with pause below the knees
start at 60% and work up to 90% of 1RM
Gymnastics
EMOM for 10 Minutes
Straight set of kipping HSPU
Skill
EMOM for 10 Minutes
[odd] Max set of kipping Toe-To-Bar
[even] 40 seconds of double unders
Metcon
AMRAP in 12 Minutes
10 Hang Power cleans 155/105 lb
6 Front rack walking lunge 155/105 lb
200M Run
Tuesday – 9/26/2017
Strength
4×7 Bench Press ~ increasing from 9/19 by 5/2.5 lbs
Weightlifting
E90s for as long as possible
1 Snatch balance + 2 over head squat
start at 60% and work up to a strong effort lift for the day
Gymnastics
EMOM for 10 minutes
1 bar muscle up build
kipping swing + c-kip pull-up + c-kip chest to bar pu + straight set bar muscle up
Metcon
for time
21-15-9
Burpee
Kettlebell Swing 40/32kg
Accessory
20x90s
10/7 Calorie assault bike
record the time of each attempt
use the first 4 as warm up and try to achieve negative splits
Wednesday – 9/27/2017
Strength
5×5 Back squat increasing from 9/20
Weightlifting
Every 2 minutes for as long as possible
Slow pull power clean with pause in receiving position start at 60% and work up to a max for the day
receiving position must be able to descend into front squat
Gymnastics
Tabata L-Seat with leg raises
Metcon
5 rounds for reps of
3 minutes on 1 minute off
3 Push-ups
6 Dumbbell Snatch 50/35 lb
9 Sit-ups
Accessory
for time
30 Power snatches 135/95 lb
Thursday – 09/28/2017
Skill
EMOM for 10
Minutes Straight set of HSPU
Metcon
3 Rounds for time
400M Run
30 Barbell Thrusters 45/35 lb
or if you need a recovery day
Row 5K for time
Friday – 9/29/2017
Strength
Deadlift
1-1-1-1-1
Weightlifting
12x90s
2 Squat clean ~ starting at 80% and increasing every 4 rounds
Gymnastics
EMOM for 10 Minutes
Straight set of ring muscle ups
Metcon
for time
3-6-9-12-15
Burpee Box Jump 24/20
Deadlift 225/155 lb
Accessory
20x90s
10/7 calorie row
Saturday – 09/30/2017
Gymnastics
for time
21-15-9
Alternating Dumbbell Snatch 50/35 lb
Bar Muscle up
Skill
2 Minutes at each station
Max HSPU
Rest
Max Double Under
Rest
1RM Back Squat
Metcon
for time
1000M row
50 Thrusters 45/35 lb
30 Chest-To-Bar Pull-ups