Sat Oct 31

Train/Move
28 Min Alt. EMOM:
1) 14/11 Calorie Row
2) 6-10 DB Hang Clean & Jerk @ 50/35
3) 12/9 Cal Echo Bike
4) 10-15 GHD Sit-ups (or V-ups)

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: 2-6-2-8-2-10
@ 80-65-85-65-90-65%
2 Min Rest b/w sets

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Stimulus
Strength: fewer reps but higher percentages today. Focus on shoulder positions and maintaining shoulder positions. Reduce weight as needed

Train/Move: complete the work under 45s and select a rep scheme weight that allows for unbroken sets, maintainable for the 7 rounds

Games Prep
2-3 Sets:
10 Goblet Squats
10 Push-ups
20 Banded Pull-aparts

Back Squats: 1 x 5 @ 50%, 1 x 3 @ 60%, 1 x 1 @ 70%, 1 x Max Reps @ 75%, 2 Min Rest b/w sets

4 x 5 Romanian Deadlifts @ RPE 8, 2 Min Rest b/w sets

2 Sets: 6-8 Bulgarian Split Squats/side @ RPE 9-10, 2 Min Rest

3 Sets: 15 Back Extension, 30s/side Side Plank, 1 Min Rest

Saturday Weightlifting
1-3 Sets:
10 Seated DB Arnold Press
10-15 Banded Glute Bridges
20 Front Plank Shoulder Taps
5/5 KB Windmill

3 Sets: 2 Muscle Clean + 2 Tall Clean + 2 Front Squat + 2 Strict Press + 2 BTN Push Press @ empty bar

2 Sets: 2 Block Clean + 1 Split Jerk @ 83%

5 Sets: 1 Block Clean + 1 Jerk @ 83-88%, 1 Min Rest

3 x 5 Block Clean Pulls @ + 10kg

Front Squats:
1 x 6 @ 75%
2 x 2 @ 78%
2 x 2 @ 82%
2 x 1 @ 85%
1 x 4 @ 78%

Westerns Prep
Snatch Singles EMOM x 8:
@ 80-83-85-87-87-X-X-X (last three at weight of choice)

Clean & Jerk EMOM x 8:
@ 80-83-85-87-87-X-X-X (last three at weight of choice)

Clean Pull: 3 x 3 @ 5kg heavier than last set

Front Squat: 5 x 1 @ 85-90%, 1 Min between sets