Mon Oct 13

Train
For Time (10 Min Cap):
15 Ring Muscle-ups
15 Thrusters @ 125/90
45 Toes-To-Bar
45 Thrusters @ 75/55

Move
3 Rounds For Time:
5 Jumping Pull-ups
5 DB Front Squats @ 35/25
15 Abmat Sit-ups
15 Dumbbell Push Presses @ 35/25

Warm-up
2 Rounds:
12/9 Calorie Row
8/8 Single Leg Glute Bridge
12/9 Calorie Row
15 Banded Pull-aparts

Strength
1 Deadlift @ 65% every 30s x 10 Sets

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Stimulus

Strength: Building on our past few weeks, we’re now at 65% and down to 1 rep every 30s. Goal is position and speed, hold off on going heavier as we also don’t want to overload our training (that will come later)

Train/Move: Select progressions for the RMU that are challenging but will not take more than 2 minutes. That will leave up to 8 minutes for the remaining movements, which is a very tall order if any one of these movements is too challenging. Reduce the volume to 10-10-30-30 and aim to finish under 10 mins

Monday Weightlifting
Clean + Jerk + Clean + Jerk: build to heavy technical weight (max 70%) in 5 sets

Clean + Jerk: 2 x 1 @ 75%