Sat Nov 7

Train/Move
25 Min Alt. EMOM:
1) 14/11 Cal Ski
2) 10-15 Toes-to-bar
3) 15/12 Calorie Row
4) 4 x 25’ Sandbag Carry @ RPE 8.5
5) Rest

Warm-up
2 Sets:
1 Min Cardio
10/10 Single Arm DB Bench
10/10 Single Arm DB Upright Row
20 Shoulder Plank Taps

Strength
Bench Press: 2 Min rest b/w sets
1 x 1 @ 83%, 1 x 4 @ 70%, 1 x 1 @ 88%
1 x 6 @ 70%, 1 x 1 @ 93%, 1 x 8 @ 70%

---

Stimulus
Strength: higher percentage of bench press and lower volume. Rest 2 minutes BETWEEN sets. Reduce percentages to maintain rep scheme

Train/Move: complete the work under 50s. These can be a bit higher effort than usual as you get a rest round

Games Prep
3 Min Cardio
3 Sets:
10/10 Doorway Pec Stretch
10/10 Trap Stretch on Rig
10/10 Rotating Posterior DB Press
10/10 Rotating Anterior DB PRess
1 Min Rest

Incline Bench Press: 3 x 3 @ RPE 9, 1 x 10 @ RPE 9, 2 Min Rest b/w sets

4 Sets: 6 Bent Over Rows @ RPE 9, 2 Min Rest b/w sets

3 Sets: 12-15 Seated DB Strict Press @ RPE 9, 2 Min Rest b/w sets

3 Sets:
10-12 Barbell Curl @ RPE 9
Max Banded Tricep Extension
1 Min Rest

Saturday Weightlifting
1-3 Sets:
20 DB Plank Drag Throughs
5/5 Lateral DB Box Step-up
10-15 Banded Good Mornings

2 Block Snatch + 2 Overhead Squats @ 70%
2 Sets: 1 Block Snatch + 1 Overhead Squat @ 75%

3 Sets: 3 Block Snatch Pull @ + 10kg

Snatch Grip Strict Press: 10 @ empty bar, 5-4-2 building (light)

Back Squats: 3 x 3 @ 75%

Westerns Prep
Snatch: Power Snatch + Snatch, building to 60%. THEN:
Singles @ 65-70-75-80-84-86-88-90, then build to heavy single for the day

Clean & Jerk: Clean + 2 Jerks to 60%, THEN:
Singles @ 65-70-75-80-84-86-88-90, then build to heavy single for the day

Clean Pull: 4 x 1 @ 5kg heavier than last set of CJ

Front Squat: 5 x 1 @ 85-95%, rest 1 minute between sets