Wed Oct 21

Train
12 Min AMRAP:
6/6 Single Arm DB Hang Snatch @ 50/35
10 Single DB Box Step-up @ 50/35, 20”
12 GHD Sit-ups

Move
12 Min AMRAP:
6/6 DB Hang Snatch
10 Box Step-ups
24 Abmat Sit-ups (or 12 Knee Raises)

Warm-up
2 Min Cardio
2 Sets:
10/10 Curtsy Lunges
10/10 DB RDL
10 Empty Bar Deadlifts

Strength
2 Deadlifts @ 80-85%
Every 2 Min x 6 Sets

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Stimulus
Strength: build to a weight that you can do for 4-5+ reps (minimum 2 reps in reserve) and then do a set every 2 minutes 6 times. If you are unsure that you can do these percentages, start light and build across your working sets

Train/Move: DB hang snatches are to completed as 6 on one side, then 6 on the other (not alternating every rep), with a weight you can do unbroken. The box step-ups should also be unbroken, with the DB being held in whatever way you prefer. Focus on using the top leg only for the step-up or reduce height to make this happen

Games Prep
3-4 Sets:
12 Sandbag Hug Squats @ RPE 8
4/4 Med Ball Rotational Toss @ 20/14 (pass to partner if possible)

Back Squats: 10 x 3 @ 67.5%, 1 Min Rest b/w sets

4 x 6 RDL @ RPE 8.5-9, Rest 2 Min b/w sets

2 x 8-10 Bulgarian Split squats @ RPE 8-9, 2 Min Rest b/w sets

3 Sets: 1 Min/side Plank, 1 Min Rest b/w sets

Wednesday Weightlifting
1-3 Sets:
10 Seated DB Arnold Press
10-15 Banded Glute Bridge
20 Front Plank Shoulder Taps
5/5 Kettlebell Windmill

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

2 (2 Block Clean + 1 Jerk @ 80%)
5 (1 Block Clean + 1 Jerk @ 80-85%), 1 Min Rest b/w Sets

3 x 5 Block Clean Pull @ +5-10kg

Front Squats: 6 @ 73%, 2 x 2 @ 77%, 2 x 2 @ 80%, 2 x 1 @ 83%, 1 x 4 @ 77%