Oct 24-Oct. 30
Updated: Oct 28, 2022
Monday
A. Deadliftx5x3-challenging weight
B1-Box Step Downs with a weightx6/legx5
B2-double KB FR carryx100FTx5
6 minutes on/2 offx3
6 Push ups
8 DB Snatch
10 Air Squats
Tuesday
A. Hang Snatch+OHS+Snatch+OHS
hold the squats in bottom for 3 secs. @65%x 3 sets
B. Snatch-12 singles between 65 and 75%
C. Back Squatx8x2@65%, x8x2@68%, x8@70%, x8@75%
4 rounds
50 DU
4 devil press
6 mu or pullup+dip
12 db thrusters
restx2 work Wednesday
A. Bench Pressx4x6 between 70-80%, try to build
B. Close Grip Benchx10x4
C1-Skull crushersx10x4
C2-bicep curlsx10x4
24 min emom
1-12/9 cal bike
2-6 burpee box jump overs
3- 10 wall ball
Thursday
Do a BIG run warm up!!!!
Run 1000M
Rest 1 min
x3
150m easy
50M full out
Rest 3 min
x4
Friday
A. muscle Clean+Front Squat+Strict Press in splitx4 sets
B. Clean+FS+clean+Jerk
X3 sets@70% C. pause Front squatx3x5-65,65,65,70,70
18/14 cal row
21 t2b
9 sandy bags
18/14 cal row
21 ctb
6 sandys
18/14 cal row
21 hspu
3 sandys
Saturday
Part 1-trade rounds for 15 rounds
run one lap into 1 power snatch
rest 2 min
Part 2-trade rounds for 6 rounds
run one lap into 4 strict press
rest 2 min
Part 3- 5 rounds split reps
800m run
36 heavy db snatch
max hswalk/bear crawl
each round is 6 minutes long