Sat Aug 22

Train/Move
30 Min Alternating EMOM:
1) 60 Double-unders
2) 6-10 Chest-to-bar Pull-ups + 3 Burpee Box Jump Overs @ 30/24
3) 15/12 Calorie Row
4) 5-8 Devil’s Press @ 2 x 50/35
5) 2 Rope Climbs @ 15’

Warm-up
3 Sets:
1 Min Cardio
12-10-8:
Rotating Posterior DB Press
Rotating Anterior DB Press
30s Slow Plank Shoulder Taps

Strength
Dumbbell Z-Press:
3 x 8 @ RPE 8

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Stimulus
Strength: wrapping up deload week with some positional overhead work. Keep loads light if you struggle with maintaining shoulder and midline stability, option to do presses from standing as needed

Train/Move: lots of work today, reduce reps to keep work under 45s

Games Prep
2-4 Sets For Quality:
25 GHD Sit-ups
200’ Sandbag Carry (unbroken)
12/12 Single Arm Ring Row

Saturday Weightlifting
3 Sets:
10 DB Seal Rows
15 Glute Bridge Floor Press
10/10 DB Suitcase RNT Split Squat
8/8 Half Kneeling KB Chop to Lift

Front Squats EMOM x 9: 8 x 1 @ 85%, 1 x 7 @ 78%

High Hang Power Snatch w/pause in receiving position: 3 x 2 @ 55%

Snatch Pull + Floating Snatch Pull + Floating Snatch + Snatch w/pause in receiving position: 3 x 1 @ 58%

Clean Pull + Floating Clean Pull + High Hang Clean + Clean w/pause @ knee: 4 x 1 @ 55%

4 x (2 Push Press + 1 Power Jerk + 2 BTN Jerk w/pause in receiving position) @ 55% (of Push Press)