Monday – 10/2/2017
Strength
4×7 Back Squat ~ 70% of 1RM or increasing from 9/25
Weightlifting
10x60s
Power clean + 3 Split Jerks
Start at 60% and work up to a strong effort lift
Gymnastics
EMOM for 10 Minutes
Straight set of Strict deficit HSPU use a depth you can get 3-5 reps each round
Metcon
AMRAP in 10 Minutes
Push-ups
7 Kettlebell swings 32/24 kg
Accessory
10x180s
25/17 Calorie Row
record the time of each attempt, use the first 2 as warm up and try to achieve negative splits
Tuesday – 10/3/2017
Strength
7×4 Bench Press ~ increasing from 9/26 by 5/2.5 lbs
Weightlifting
12x90s
2 power snatch
start at 70% and increase to strong effort double for the day
Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU
Metcon
5 rounds for time
25 Air Squat
20 Walking lunge steps
15 Box Jumps 24/20″
Accessory
for time
30 clean & jerks
155/105 lbs
Wednesday – 10/4/2017
Strength
5×5 Back squat increasing from 9/27
Weightlifting
EMOM for as long as possible.
Squat Snatch with pause in bottom of overhead squat
start at 60% and work up to 90% of 1RM
Gymnastics
EMOM for 10 Minutes
Straight set of pull-ups
Metcon
AMRAP in 9 Minutes
6 lateral burpees over the bar
3 Hang Cleans 185/135 lb
Accessory
5 Attempts at a max effort set of strict or kipping muscle ups
Thursday – 10/5/2017
Skill
EMOM for 10 Minutes
2 Squat Snatch
Metcon
AMRAP in 10 Minutes
200M Run
30 Wall ball shots 20/14 lb 10/10′
or if you need a recovery day
5K row
Friday – 10/6/2017
Strength
Deadlift
Strong effort double for the day
Weightlifting
12x90s
1 Squat clean + 2 front squat
starting where you left off snatching and working up to a max for the day
Gymnastics
Alternating Tabata
V-ups
Arch Hold
Metcon
3 rounds for time
400M Run
21 Kettlebell Swings 24/16 kg
12 Pull-ups
Accessory
2RM Strict weighted dip
Saturday – 10/7/2017
Strength
10 Rep max back squat
Weightlifting
EMOM for as long as possible
1 Slow pull power snatch
Start at 60% and increase to a max for the day
Gymnastics
Max set of ring muscle ups
rest 60 seconds then complete
a total of 30 reps
record total time and number reps in max set
Metcon
3 7’s
7 Minutes of
Rowing for calories
7 Minutes of
Squat Clean Thrusters 205/145 lb
7 Minutes of
30 Double unders
10 Two arm dumbbell burpee deadlifts 50/35 lb”
Accessory
for time
450M Bear hug sandbag or D-ball carry 150/100 lb
* 450 carry is all the way around the complex