Sat Sep 19

Train/Move
Alternating EMOM x 24:
1) 15/12 Calorie Row

2) 50’ HS Walk (or 3-5 Wall Walks)

3) 10/8 Cal Echo Bike

4) 10 DB Box Step-ups @ 50/35

Warm-up
3 Sets:
1 Min Row
10 Rotating Posterior DB Press
10 Rotating Antterior DB Press
20 Slow Shoulder Plank Taps

Strength:
Strict Press:
Build to a heavy single
THEN:
1 x 3 @ RPE 8.5
1 x 5 @ RPE 8.5

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Stimulus
Strength: build to a heavy single strict press (stop before failure) and then do two back-off sets, one for three reps and another for 5 reps

Train/Move: complete the work in 45s or less to allow for an appropriate amount of rest and transition times. Box height is 24/20 and use two dumbbells for the step-ups

Games Prep
2-4 Sets:
25 GHD Sit-ups
S200’ Sandbag Bear Hug Carry @ RPE 7
12/12 Single DB Bent Over Row @ 60/40
2 Min Rest

Saturday Weightlifting
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