Week of October 9


Published October 9, 2016


Monday


Strength
Strict Press (R+L) 5-3-3-1-1-1
Find 1 RM using as many sets of 1 as necessary.

Conditioning
3 RFT
200m Run
15 Thrusters (35/53)
250m Row
15 Russian Swings (35/53)
15 Pull-ups

Wednesday


Strength
Goblet Squat 5-3-3-1-1-1
Find 1 RM using as many sets of 1 as necessary.

Conditioning
3 Rounds
1 min stations, 15 sec rest between stations, 3 min rest after each round

Russian Swings
Snatch (R)
Snatch (L)
Burpees
Push Press
Air Squats
V-ups
Double Cleans

Heavy Metal Friday



TGU (R+L) 5-3-1-1-1
Find 1 RM using as many sets of 1 as necessary.

OTM for 12 minutes

10 Cleans (R)
10 Cleans (L)

Deadlifts 5-3-1-1-1

Farmer's Lunges 10-10-10
Kettlebell Push-ups 10-10-10
Power Plank 3x:30s



Leave a Comment: