Wed Oct 28

Train
For Time (15 Min Cap):
80/60 Cal Echo Bike
20 Bar Muscle-ups
40 Box Jumps @ 30/24
60 Kettlebell Swings @ 24/16

Move
3 Rounds (15 Min Cap):
20/15 Cal Echo Bike
10 Jumping Pull-ups (or Ring Rows)
10 Box Step-ups
10 Kettlebell Deadlifts

Warm-up
2 Sets:
1 Min Cardio
12/12 Goblet Curtsy Lunge
8 Barbell Good Mornings
8/8 Weighted Glute Bridges

Strength
Deadlifts Every 2 Min x 6 Sets:
2 x 1 @ 83-85%
2 x 1 @ 85-87%
2 x 1 @ 87-89%

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Stimulus
Strength: be deliberate in today’s warm-up and add anything you feel would benefit you for heavy deadlifts. Start at a weight that you could do a minimum of 6+ reps, build until you are at a weight where you could do at least 3 reps. There are six sets of one rep here with a lot of rest in between (every 2 min)

Train: work at an uncomfortable pace and aim to finish the bike in 5-6 mins, bar muscle-ups in 3-4 mins, box jumps in 2-3 mins, leaving 2-4 mins for kettlebell swings

Games Prep
3-4 Sets:
20 Heel Elevated Goblet Squats
1 Min Rest
12/12 Weighted Side Bends
2 Min Rest

3 Sets: 12/12 Single Arm DB Row @ RPE 9, 1 Min Rest

3 Sets: 10-12 barbell Curl @ RPE 9, 1 Min Rest

Wednesday Weightlifting
1-3 Sets:
20 DB Plank Drag Throughs
5/5 Lateral DB Box Step-up
10-15 Banded Good Mornings

2 Sets: 2 Block Snatch + 2 Overhead Squats @ 80%
2 Sets: 1 Block Snatch + 2 Overhead Squats @ 83%
2 Sets: 1 Block Snatch + 1 Overhead Squat @ 85%

3 x 5 Block Snatch Pull @ +10kg

Snatch Grip Strict Press: 10 @ empty bar, 8-5-5-3 building (increase over last week)

Back Squats: 5 x 3 @ 83-88%, 1 x 5 @ 83%