Mon Oct 26

Train
5 Rounds, 5 Min Rest, 5 Rounds (25 min cap)
25’ Front Rack Lunges // OH Lunges @ 115/85
10 Chest-to-bar Pull-ups // 10 Toes-to-bar
8 Bar-Facing Burpees

Move
20 Min AMRAP:
10 Reverse Lunges
8 Ring Rows
8 Knee-raises
6 Burpees
1 Min Rest

Warm-up
2 Sets:
1 Min Cardio
10/10 Cossack Squats
10 Goblet Reverse Lunges
10 Barbell Back Squats

Strength
Every 90s x 8 Sets:
1 Back Squat @ 85-90%

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Stimulus
Strength: build to 85-90% of your 1RM, or if you do not have a 1RM, a weight that you could do for 4+ reps. Then, do a set of 1 back squat every 90s for 8 sets. For those newer to back squats, you can do 5 tempo goblet squats or 5 back squats at light loads to accumulate the volume, every 3 minutes, for 5 sets

Train: 5 rounds for time, rest 5 minutes, 5 rounds of time with one movement substitution. Goal should be to complete each round in near unbroken sets, each round taking no more than 2 minutes. Option to replace chest-to-bar with pull-ups, or combine the two (5 each). If doing strict pull-ups, reduce to 5 reps

Games Prep
10 x 3 Deadlifts @ 67.5%, rest 1 min b/w sets

3 Sets: 10-20 Banded Nordic Curls @ RPE 7-8, 2 min rest b/w sets

5 Sets: 1 Min Sandbag Bear Hug, 1 min rest b/w sets

3 Sets: 20s/side Copenhagen Plank + 15/side Side Plank Hip Touch

3 Sets: Tabata Echo Bike, 4 min rest b/w sets (increase pace across sets)

Monday Weightlifting
1-3 Sets:
5/5 DB Bulgarian Split Squats
30-45s Strict TTB or Leg Lowers (holding post)
10/10 Alt Db Shoulder Press
10/10 Chainsaw Row

5 Sets: 2 Snatch Pull to Hold + 2 High Hang Snatch @ 50%

5 Sets: 2 Clean Pull to Hold + 2 High Hang Clean @ 50%

Push Press: 2 x 5 @ 68%, 2 x 3 @ 70%, 2 x 1 @ 73%

4 Sets: Build to technical loads, 1 min rest b/w movements:
5 Strict Press in Jerk Stance
5 Tall Jerk
2 Power Jerk + 3 Split Jerk