Week of Oct. 12 2020

Updated: Oct 17

Monday

A. Snatch Balance+2 OHS x3x5-off feel

B. TGU-6 per side HEAVY as you can control


3 Rds

500 m Row

30 Push ups

20 OHS

10 ALT. DB Snatch


Tuesday

A1. REBBSx8/legx3

A2. 1 and 1/4 goblet squatx10x3

B. 2 rds of: 

:30 Hollow

15 Hollow rocks

:30 Arch

:15 Shoulder raise with PVC

15 Arch Ups

10 Side Plank ups/side

20 Vertical Toe Touches

20 Russian Twists/Side


30 DU

5 Pull Ups

10 Wall Ball

Work=Restx10

Wednesday

A. EMOM 8  Power Clean+Jerkx3@75% of weakest lift 

B1. Good Morningx8x3@30% of clean

B2. GHD Reverse Hypersx15x3

B3. HSPU slow negative 10-20 secx3x3


1 min Stations:

DBALL

STO

Rope Climb

HSPU

Rest

x3


Thursday

A. 2 Position Hang Clean@70%x1, 75%x2, 80%x2

B. Front Rack Walking Lungex10x4


10 min AMRAP

3 Power Clean-KB or DB

6 FR Lunges-KB or DB

9 KBS

12 Air Squats

Friday

A. Bench Pressx3x5+CG Bench Pressx8x3 OFF FEEL

B1. BB Bent Over Rowx10x4

B2. DB Concentration Curlsx12x4

4 min AMRAP

6 Lateral Box Jumps

6 Box Jumps

80 FT Farmers Carry

10 T2B

Rest 90 secondsx4

Saturday

TBD


Sunday

Row, Ski or Bike

:75 ON

:15 OFF

x8


Rest 2 min


12 min AMRAP

6 Burpee Box Jump Overs

12 KBS

18 Walking Lunges


Rest 2 min


Repeat Part 1 with a different "machine"

83 views

Recent Posts

See All

Week of October 26, 2020

Monday A. 2 Position Hang Snatchx5 @80% B1. Bat Wingsx10x3 B2. HSPU Slow descent+Kipx5x3 600-400-200 M Row 20-15-10 Power Snatch@95/65 12-8-6 HSPU Tuesday A. Back Squat x3x4@80% B1. Barbell Bent Over

Week of Oct. 19 2020

Monday A1. Front Squatxx3x5@78% A2. 1 Arm DB Pressx5/armx5-challenging weight 5 Thrusters :15 Sled Sprint Rest 90 secondsx10 Tuesday A. Power Snatch EMOM 7- 2 reps@78% B. Scap Y,T,W with #2.5 or #5

Week of Oct. 4 2020

Monday A. Front Squatx5x3@75% B1. Strict Pull upx3-5x3 (Hardest Variation possible-weighted, CTB, tempo) B2. BB supinated rowx8x3-STEADY CONTROLLED TEMPO 14 Min AMRAP 80 FT OH walking lunge with a pla

5 Production Drive
Brookfield CT 06804

203-546-7570
rob@trainattoro.com


 

  • Facebook
  • YouTube
  • Instagram