A. Front squat build to a max
B1. BB front rack walk lunge 20 steps; rest 20sec build per setB2. 15 T2B; rest 3mins x 3
+
10mins 85% effort
Run 200m
8 burpee box jump overs 20/24″
Run 200m
8 burpee box jump overs 20/24″
rest 3mins
10min 85% effort
10 KBS 2/1.5pd
10 Goblet squat 2/1.5pd
30 DU unbroken
10 KBS 2/1.5pd
10 Goblet squat 2/1.5pd
30 DU unbroken
Tuesday 9/30
A. emom – 16 min
odd – HPC x 2 moderate weight waveload (135-175)
even – 20 DU + 2 ring MU
odd – HPC x 2 moderate weight waveload (135-175)
even – 20 DU + 2 ring MU
B. emom – 16 min
odd – 5 DL TnG moderate same loads throughout
even – 7 ring dips kipping
C. emom – 16 min
odd – KBS russian tough x 10 Do upstairs
even – 10 burpees AFAP
odd – 5 DL TnG moderate same loads throughout
even – 7 ring dips kipping
C. emom – 16 min
odd – KBS russian tough x 10 Do upstairs
even – 10 burpees AFAP
Thursday 10/2
A. snatch balance build to a tough single perfect form
B. hang snatch build to a tough single in 15mins
C. 25 reps snatch 77% of B for time
+
Run at 10mph @3.5% incline
rest walk 1min x 5
B. hang snatch build to a tough single in 15mins
C. 25 reps snatch 77% of B for time
+
Run at 10mph @3.5% incline
rest walk 1min x 5
Friday 10/3
A. Jerk from blocks 1. 1. 1; rest 15sec/rest 3mins x 3
B. close grip bench press 3-4×3; rest 3mins
C. TGU 20 reps tough you pick weight alt hands per rep
+
Basket Ball... Hopefully
B. close grip bench press 3-4×3; rest 3mins
C. TGU 20 reps tough you pick weight alt hands per rep
+
Basket Ball... Hopefully
Saturday 10/4
Airdyne to Hell and Back
10.20.30.40.50.40.30.20.10 Cal's on the dyne
Rest 1:1
10.20.30.40.50.40.30.20.10 Cal's on the dyne
Rest 1:1
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