10.12.2020 – 10.17.2020

Monday: 10.12.2020

3 Sets of 8-10 front squats
This is going to be the other weekly progressive overload day for the next 4 weeks.  Just like last time, use the same weight afor the working sets and aim to hit the high end of the rep range.

Then,

7 Minute amrap of
6 Russian kettlebell swings 70/55#
8 Step back lunges holding 70/55# kettlebell (4 per leg)
10 Push ups


Tuesday: 10.13.2020

8 Rounds for time of
2 Deadlifts 225/145#
3 Bar facing burpees
2 Bar muscle ups

Then, time permitting

Flex Tuesday


Wednesday: 10.14.2020

3 Rounds of each in 7 minutes or less
8-10 Barbell strict press
6-10 Strict pull ups

This is going to be one of the weekly progressive overload days for the next 4 weeks.  Just like last time, use the same weight and resistance/assistance for the working sets and aim to hit the high end of the rep ranges.

Then,

One minute per station for 3 rounds of each
Max meters on bike or rower (stick with the same one throughout)
Max Hand release push ups
Max single arm kettlebell thrusters 55/35# (no more than 5 consecutive reps on one arm at a time)
Max rest

Record a single score of total reps throughout the entire workout.


Thursday: 10.15.2020

8 Minute amrap of
15 Wall ball shots 20/14#
10 Toes to bar

Rest exactly 4 minutes, then

8 Minute amrap of
15 American kettlebll swings 55/35#
10 Box jumps 24/20″

 


Friday: 10.16.2020

3 Sets of – 1x Hang power clean + 1 power clean from the floor
In 10 minutes or less, build up to 3 sets at the same weight.

Then,

For time with a partner, share reps, only one partner working at a time
200 Double unders
40 Front squats 135/85# (or 70% of the weight from earlier, whichever is lighter)

One partner works while one partner rests and may switch as often as desired.  Movements can be completed in whichever order is desired but partners must split the work 50/50.

 


Saturday: 10.17.2020

For time
400m Run
Then
4 Rounds of
40 Alternating single arm dumbbell snatches 50/35#
600′ (or 120m if outside) Single arm farmer’s carry with the same bell, must be at waist but switch hands as desired
40 Squats holding the same bell
Then
400m Run

 

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