Sat Oct 24

Train/Move
28 Min Alt. EMOM:
1) 12/9 Cal Echo Bike
2) 2-6 Ring MU (or Strict Pull-up)
3) 14/11 Calorie Row
4) 8-12 Toes-to-rings

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

Strength
Bench Press: Every 2.5 Min
3-10-3-12-3-15 Reps
@ 78-60-83-60-88-60%

Stimulus
Strength: reduce percentages as needed in order to maintain rep goals and shoulder stability. Bench presses can be great for your shoulders if warmed up properly and not overdone

Train/Move: complete the work under 45s, reduce reps as needed

Games Prep (No Class today)
3 Sets: 8/8 Back Rack Lunge @ RPE 7, 1 Min rest b/w sets

10 x 3 Bench Press @ 67.5 %, 1 Min Rest b/w sets

3 Sets: 10-12 Incline Bench Press @ RPE 9, 1.5 Min Rest b/w sets

3 Sets: 10-12 Seated DB Strict Press @ RPE 8, 1.5 Min Rest b/w sets

3 sets: 15-20 DB Delt Flys to failure, rest 1 Min b/w sets

3 Sets:
10-12 Double DB Bicep Curls
15-20 Rolling DB Skull Crushers
1 Min Rest b/w sets

2 Min AMRAP, 1 Min rest, 2 Min AMRAP, 1 Min rest, 2 Min AMRAP, 1 Min rest, 3 Min AMRAP:
6/5 Strict HSPU
15/12 Cal Echo Bike
Max Reps DB Snatch in time remaining @ 50/35

Saturday Weightlifting
1-3 Sets:
10-15 Banded Hamstring Curls
5/5 DB Plank Row
10/10 Single Leg DB RDL
4-10 Strict Pull-ups

with Empty Bar: 3 Muscle Snatch + 3 Tall Snatch + 3 High Hang Snatch + 3 Sotts Press

Snatch: 1 x 2 @ 80%, 3 x 1 @ 83 %

2 (2 Clean + 1 Jerk @ 80%)
2 (1 Clean + 1 Jerk @ 84%)

3 x 3 Halting Clean Deadlift @ + 10kg