Mon Sep 21

Train
For Time (12 Min Cap):
9-7-5 Front Squat @ 225/165 (max 70%)
36-28-20 Pull-ups

Move
12 Min AMRAP:
7 Goblet Squats
7 Ring Rows (or Jumping Pull-ups)
7/5 Calorie Bike
30s Rest

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

Strength
3 Back Squats @ 72.5-77.5%
Every 2 Min x 6 Sets

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Stimulus
Strength: build to a weight that is challenging but you have lots in the tank (5+ reps in reserve). Each set will take 15-20s and you are going every 2 minutes so rest is minimal

Train: a descending rep scheme with heavy squats and large sets of pull-ups. Use a maximum of 70% of your 1RM front squat here and do a maximum of 2-3 sets for each round of squats and pull-ups. Band as needed or reduce reps to finish the first round in 5 mins, second round in 4 mins, and final round in 3 mins or less

Games Prep
3-4 Sets:
8/8 Double DB Single Leg RDL @ RPE 8

3-4 Sets:
15/15 Side Plank Hip Touch

Monday Weightlifting
3 Sets: 1 Snatch Pull to Hold + 2 Dip Snatch @ 55%

Snatch: 1 x 2 @ 78, Singles @ 80-82-85-87%

Snatch Pull: 4 x 1 @ +5kg

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

1 Pause Jerk + 1 Jerk: 2 x 1 @ 45%, 1 x 1 @ 50%

Jerk: 1 @ 80, 1 @ 85, 1 @ 90%

Pause Front Squat: 4 x 1 @ 85-90%