Sat Sep 12

Train/Move
Alternating EMOM x 28:
1) 14/11 Calorie Row
2) 10 Burpee Over Rower
3) 13/10 Calorie Ski (or 10/8 Cal Bike)
4) 15 Kettlebell Swings @ 24/16

Warm-up
2 Sets:
1 Min Cardio
10/10 Rotating Posterior DB Press
10/10 Rotating Anterior DB Press
10 Slow Plank Shoulder Taps

Strength
Strict Press Every 2 Min:
1 x 5 @ 80%
1 x 3 @ 85%
1 x 1 @ 90%
1 x Max Reps @ 93%

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Stimulus
Strength: these are starting off with some heavy sets at high reps. Reduce weight as needed to complete the number of reps prescribed, aiming for at least a double at the heaviest weight

Train/Move: not as much work to complete in 40-45s as we have in past weeks. If you can hang on to the KBS without them affecting your row or ski, go for it. Otherwise you can do them in multiple sets

Games Prep
4-5 Sets:
4/4 Top Plank Matrix, Rest 1 Min

3-4 Sets:
1 Min Sled Push @ steady pace, challenging weight, Rest 1 Min

Bonus: 24 Min Run, every 2 min (not including 0:00) do 8 push-ups + 16 air squats

Saturday Weightlifting
Snatch: 2 x 1 @ 72%, 2 x 1 @ 75%

Clean & Jerk: 2 x 1 @ 72%, 2 x 1 @ 75%

3 x 2 Clean Pulls @ 5kg heavier than last CJ

Front Squats: 3 x 1 @ 75%