Sat Oct 18

Warm-up
3 Min Bike
THEN:
3 Sets:
50 Single Unders
8/8 Single Leg DB RDL
30s Hollow Hold

Strength
7 x 1 Tempo Front Squat @ 50%
Every 75s @ 5s down, 5s pause

Train/Move
28 Min EMOM:
1) 15/12 Cal Echo Bike
2) 12 Handstand Push-ups*
3) 50’ Sandbag Carry @ 150/100 + Max DUs
4) Rest

*if 12 HSPU is not challenging, add in a deficit

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Stimulus
Strength: tempo is performed with a 5s lowering, 5s pause, quickly stand, no pause at the top

Train/Move: Push hard in the echo bike to complete work under 45s. Sub HSPU for box HSPU or dumbbell push presses. Sandbag carry should be challenging but completed quickly so you have time for skipping after

Saturday Weightlifting
Power Snatch w/pause at knee: 3 x 2 @ 65%, 3 x 1 @ 67%

Snatch Balance + Overhead Squat: 2 (2 + 2) @ 90%, 2 (1 + 1) @ 95%

Clean Pull + Power Clean: 3 (3 + 2) @ 80%

EMOM x 5: 1 Power Clean @ 85%

Pause Front Squat: 2 x 3 @ 83%, 2 x 2 @ 85%, 2 x 1 @ 87%