Mon Nov 9

Train/Move
4 Min AMRAP, 2 Min Rest, 3 Sets:
24/18 Calorie Row
12 DB Box Step-overs @ 35/25, 20”

Warm-up
2 Sets:
1 Min Cardio
10/10 Cossack Squats
10/10 Single Leg Glute Bridge
30s Bottom Squat Hold
8 Barbell Back Squats

Strength
5 Back Squats @ 60%
Every 2 Min x 4 Sets

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Stimulus
Strength: everyone’s favorite week, it’s DELOAD time. Lighter weights allow for a week of recovery so feel free to go lighter than prescribed. Focus on the same range of motion and be okay with not feeling like you’re pushing too hard

Train/Move: treat this as a 12 minute AMRAP with 2 minute breaks (carry on where you left off). DB Box step-overs can be without weight to allow for minimal push off the bottom leg

Games Prep
3-5 Min Cardio
2-3 Sets:
10 Goblet Squats
10 Push-ups
20 Banded Pull-aparts
Rest 1 Min

Back Squats:
Build to a tough set of 5 @ RPE 8
3 x 3 @ 90% of tough set of 5
2 Min Rest b/w sets

2 Sets: 10 Romanian Deadlifts @ RPE 8, 2 Min Rest b/w sets

2 Sets: 15/15 Bulgarian Split Squats, 2 Min Rest

Accumulate 2 Min Sorenson Hold
Accumulate 3 Min Front Plank

Monday Weightlifting
1-3 Sets:
10 Seated DB Arnold Press
10-15 Banded Glute Bridge
20 Front Plank Shoulder Taps
5/5 KB Windmill

2 Sets: 2 Muscle Clean + 2 Tall Clean + 2 Front Squat + 2 Strict Press + 2 BTN Push Press

2 Block Clean + 1 Jerk @ 70%
3 Sets: 1 Block Clean + 1 Jerk @ 75%

2 Sets: 3 Block Clean Pulls @ +10kg

Front Squats: 1 x 4 @ 70%, 3 x 2 @ 75%, 1 Min Rest b/w sets

Westerns Prep
Work up to your snatch opener

Work up to your clean and jerk opener

Clean Pull: 3 x 1 @ 100%

Front Squat: 3 x 1 @ 85%