Sat Sep 26

Train/Move
28 Min Alt. EMOM:
1) 14/11 Calorie Row
2) 12 Toes-to-bar
3) 10/8 Cal Echo Bike
4) 6-10 Strict HSPU (or DB Strict Press)

Warm-up
3 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 Min:
1 x 5 @ 70%
1 x 12 @ 50%
1 x 5 @ 75%
1 x 15 @ 50%
1 x 5 @ 80%
1 x 20 @ 50%

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Stimulus
Strength: a lot of reps here, reduce percentages to maintain rep scheme. You are doing a set every 2 minutes so expect a lot of fatigue early on

Train/Move: complete the work under 45s at each station to allow for enough rest and transition time. Reduce reps as needed

Games Prep
3 Sets:
10/10 Seated Single Arm DB Strict Press @ RPE 7
Rest 1 Min
8/8 Goblet Curtsy Lunges @ RPE 7
Rest 1 Min

Part 1:
3 Sets: 1000m Run @ target 5k pace, 3:30 rest between sets

Part 2:
4 Sets: 200m Run (start @ 5k pace and increase speed), rest 30s between sets

Saturday Weightlifting
Snatch: Power Snatch + Snatch, building to 60%. THEN:
Singles @ 65-70-75-80-84-86-88-90, then build to heavy single for the day

Clean & Jerk: Clean + 2 Jerks to 60%, THEN:
Singles @ 65-70-75-80-84-86-88-90, then build to heavy single for the day

Clean Pull: 4 x 1 @ 5kg heavier than last set of CJ

Front Squat: 5 x 1 @ 85-95%, rest 1 minute between sets