Sat Oct 10

Train/Move
28 Min Alternating EMOM:
1) 14/11 Calorie Row
2) 3-6 Burpee Ring MU (or Pull-up)
3) 13/10 Cal Echo Bike
4) 100’ Sandbag Carry @ 100/70

Warm-up
3 Min Cardio
2 Sets:
8/8 Single Arm DB Bench Press
8/8 Single Arm DB Upright Row
20 Plank Shoulder Taps

Strength
Bench Press, Every 2 Min:
1-12-1-15-1-20 @ 80-55-85-55-90-55%
*decrease by 5% as needed

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Stimulus
Strength: wave loading starting with a high percentage single, followed by light muscular endurance sets. Not a lot of rest so decrease weights of higher rep sets in order to do them unbroken and quickly

Train/Move: complete the work in 45s in order to allow for transition times and rest. Burpee pull-ups can be a burpee + box step-up jumping pull-up. Reduce calories and distance as needed

Games Prep
3 Sets:
15/15 Seated Single Arm DB Strict Press @ RPE 8.5
Rest 1 Min
12/12 Goblet Curtsy Lunge @ RPE 8.5
Rest 1 Min

Block Snatch: build to heavy single

Block Clean: build to heavy single

6-10 Sets:
Echo Bike Sprints:
10 Cals @ 75-85 RPM
20 Cals @ 65-75 RPM
Rest 1 Min

Saturday Weightlifting
1-3 Sets:
10-15 Banded Hamstring Curls
5/5 DB Plank Row
10/10 Single Leg DB RDL

3 Sets: 3 Tall Snatch + 3 High Hang Snatch + 3 Slow Snatch + 3 Sotts Press

Snatch: 1 x 2 @ 74%, 3 x 1 @ 77%

2 (2 Clean + 1 Jerk @ 74%)

2 x 1 Clean & Jerk @ 77%

3 Sets: 3 Halting Clean Deadlift @ +10kg from last clean