Mon Sep 14

Train
Each Part For Time, with 1.5 Min Rest:

50/36 Calorie Bike + 10 Sandbag Clean @ 100/70

40/30 Calorie Bike + 10 Sandbag Clean

30/24 Calorie Bike + 10 Sandbag Clean

Move
12 Min AMRAP:
12/10 Calorie Bike
8 Medicine Ball Cleans
30s Rest

Warm-up
3 Min Cardio
2 Sets:
5/5 Standing Pigeon
10 Single DB Good Morning
10/10 Cossack Squats
10 Single Arm DB Snatch

Strength
3-5 Tempo OH/Front Squats:
EMOM x 8 @ 60%, 21X1

---

Stimulus
Strength: work on overhead and midline stability with overhead squats at a light to moderate load today, building to an RPE of 6 if you do not have a 1RM. Overhead squats are preferable to front squats but choose what works best for you. Tempo is a 2s descent, 1s pause, fast stand, 1s pause at the top

Train/Move: work hard on the bike and drop singles on the cleans. Aim should be an uncomfortable but maintainable pace on the bike so that you can keep moving on the cleans. The rest will not be enough to fully recover from a bike sprint

Games Prep
3 x 6 Earthquake Bar OHS @ RPE 6-7

20 Min AMRAP:
20/16 Calorie Ski
100’ bear Crawl
10 Ball Slam @ 20/14

20-15-10-5:
Side Plank Knee Touch
Side Plank Knee Touch
GHD Back Extension

Monday Weightlifting
3 x (1 Snatch Pull to Hold + 2 Dip Snatch) @ 50%

Snatch: 2 @ 73, 1 @ 75, 1 @ 78, 2 @ 74, 1 @ 76, 1 @ 78, 1 @ 80, 1 @ 83

Snatch Pull: 3 x 3 @ +5kg from last set

Strict Press in Jerk Stance: 2 x 5, 2 x 3, building

2 x (1 Pause Jerk + 1 Split Jerk) @ 45%, 1 x (1 + 1) @ 50%

Split Jerk: 2 x 1 @ 77, 2 x 1 @ 80, 2 x 1 @ 83, 3 x 1 @ your choice

Power Clean: 1 x 2 @ 73, 1 x 2 @ 76, 2 x 1 @ 79%

Front Squat: 2 x (1 Pause Front Squat + 1 Front Squat) @ 77%

Pause Front Squat: 4 x 1 @ 80-85%