Mon Sep 28

Train
15 Min AMRAP:
4 Strict Pull-ups
8 Dbl DB Box Step-ups @ 50/35
12 Wallballs @ 20/14

Move
15 Min AMRAP:
4 Ring Rows
8 Box Step-ups
12 Air Squats

Warm-up
1 Min Cardio
10/10 Cossack Squats
10/10 Single Leg Glute Bridge
5/5 Box Step Downs

Strength
3 Back Squats @ 72.5%
Every 90s x 8 Sets

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Stimulus
Strength: build to 72.5% of your 1RM back squat and do 3 reps every 90s for 8 sets. Start at a lighter weight and build across the sets if you are unsure of what weight to use

Train/Move: the goal is to move steadily for 15 minutes, this is a great workout to work on a skilled upper body pulling movement instead of doing strict pull-ups if that is what you are working towards. Otherwise, the DB box step-ups will be very challenging, hold them wherever you please and set them down on the box for a quick break if needed

Games Prep
Clean: 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%, 1 x 2 @ 85%

3-4 Sets: 10/10 Single Leg RDL @ RPE 8
Rest 1.5 Min
3-4 Sets: 15/15 Side Plank Hip Touch
Rest 1.5 Min

Monday Weightlifting (Comp Week)
Work up to your snatch opener

Work up to your clean and jerk opener

Clean Pull: 3 x 1 @ 100%

Front Squat: 3 x 1 @ 85%