Mon Oct 19

Train
3 Rounds For Time (15 Min Cap):
20/16 Cal Row
15 Thrusters @ 95/65
9 Bar Muscle-ups

Move
5 Rounds:
12/9 Cal Row
9 Dumbbell Thrusters
6 Ring Rows

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

Strength
2 Back Squats @ 80-85%
Every 2 Min x 6 Sets

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Stimulus
Strength: build to a weight that you can do for 4+ reps (80-85% max) and then do a set every 2 minutes. These will get progressively more challenging as you get further into your sets, you can start on the lower end and build. Minimum of 2 reps in reserve

Train: Each round should be completed in under 5 minutes (ideally 3-4 minutes). That gives you up to 1:40 per movement, per round, at a maintained pace. Option to reduce the weight of the thrusters or use dumbbells, and to reduce reps of BMU or combine with strict pull-ups

Games Prep:
3 Sets:
30s/side Banded Lat + Pec Stretch
10/10 Posterior DB Press
10/10 Anterior DB Press

3 Sets:
8 Incline Bench Press @ RPE 9
8 Bent Over Row @ RPE 9
12-15 Seated DB Strict Press @ RPE 9
10-12 Barbell Curl @ RPE 9
8-10 DB Hammer Curl @ RPE 9

Monday Weightlifting
1-3 Sets:
20 KB Plank Drag throughs
5/5 Lateral Goblet Step-up
10-15 banded Good Mornings

2 (2 Block Snatch + 2 Overhead Squats @ 77%)
2 (1 Block Snatch + 2 Overhead Squats @ 80%)
2 (1 Block Snatch + 1 Overhead Squat @ 83%)

Block Snatch Pull: 3 x 5 @ +10kg

Snatch Grip Strict Press: 10-8-5-5-3 building

Back Squats: 5 x 3 @ 80-85%, 1 x 5 @ 80%