Mon Oct 12 - STAT Holiday Hours

Train/Move
For Time (20 Min Cap):
4-8-12-16-20-24
Dumbbell Snatch @ 70/50
200-400-600-800-1000-1200m Row
*option to alternate row with 2x bike meters

Warm-up
3 Sets:
1 Min Cardio
10/10 Cossack Squats
10 Goblet Squats
10/10 DB Glute Bridge

Strength
3 Back Squats @ 65%
Every 2 Min x 4 Sets

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Stimulus
Strength: starting off our deload week with lighter squats and fewer sets. Reinforce strong squat mechanics by slowing the descent and adding a pause to the bottom

Train/Move: an ascending rep scheme of heavier-than-usual dumbbell snatches and monostructural conditioning. Option to use any machine with every interval taking an additional 1 minute of effort

Games Prep
3-4 Sets:
25 Banded Reverse Hyper (Prone on GHD) @ RPE 6.5, 2 Mins Rest b/w sets

10 x 5 Back Squats @ 60%, 1 Min Rest b/w sets

3 x 8 Romanian Deadlifts @ RPE 8, 2 Min Rest b/w sets

2 x 12/12 Bulgarian Split Squats @ RPE 7-8, 2 Min Rest b/w sets

3 Sets: 1 Min Front Plank + 10-15 Ring Rows, Rest 1 Min b/w sets

Monday Weightlifting
1-3 Sets:
1 Min DB Plank Drag Throughs
5/5 Lateral Goblet Step up
10-15 Banded Good Mornings

2 Sets: 2 Block Snatch + 2 OHS @ 72%

2 Sets: 1 Block Snatch + 2 OHS @ 75%

1 Block Snatch + 1 OHS @ 78%

3 x 5 Block Snatch Pull @ + 10kg

Snatch Grip Strict Press: 10-8-5-5-3 building (start w/empty bar)

Back Squats: 5 x 3 @ 78-83%, 1 x 5 @ 75%