Sat Oct 17

Train/Move
30 Min Alternating EMOM:
1) 12/9 Cal Echo Bike
2) 14/11 Calorie Row
3) 12/9 Calorie Ski
4) 6 Shuttle Runs (1 Run = 2 x 25’)
5) Rest

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

Strength
Bench Press: 3 x 5 @ 60%
Every 2 Min

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Stimulus
Strength: wrapping up our deload week with some light bench press. Focus on shoulder position, bar path, and slow descent

Train/Move: strictly monostructural conditioning work here. You can double up on a movement as needed, complete the work under 45s to allow for rest and transition time

Games Prep
3 Sets:
15/12 Calorie Row
12 Squat to Stand
10 Jefferson Curl
30s Front Plank

10 x 5 Deadlifts @ 60%, Rest 1 Min b/w sets

3 Sets: Hard Set of Glute Ham Raises, 2 Min Rest b/w sets

Accumulate 5 Min Sandbag Bear Hug in as few sets as possible

3 Sets: 15/15 Pallof Press + 10-15 Heavy Russian Twist, Rest as Needed b/w sets

Saturday Weightlifting
1-3 Sets:
5/5 DB Bulgarian Split Squats
30-45s Strict Toes-to-bar
10/10 Alt DB Shoulder Press
10/10 Chainsaw Row

5 (2 Snatch Pull to Hold + 2 High Hang Snatch) @ 50%

5 (2 Clean Pull to Hold + 2 High Hang Clean) @ 50%

Push Press: 2 x 5 @ 68%, 2 x 3 @ 70%, 2 x 1 @ 70%

Alternating Sets x 4:
5 Tall Jerk
5 Behind-the-neck Strict Press in Jerk Stance
5 Push Jerk in Split Stance

*each movement will have it’s own weight. Set the bar down after each movement and change weights, possibly increasing in weight each set, to a maximum of 50%