Wed Oct 7

Train
For Time:
25/20 Cal Ski (or Row)
50/40 Cal Echo Bike
200 Air Squats
50/40 Cal Echo Bike
25/20 Cal Ski (or Row)

Warm-up
2 Min Row
12/12 Posterior Hip Stretch
8 Barbell Good Mornings
10 Lunge + Twist

Strength
Every 90s x 8 Sets:
2 Deadlifts @ 77.5-82.5%

---

Stimulus
Strength: let your overall well being dictate the loads for these deadlifts. For example, if you are tired, or your hips or back are tight, then decrease the percentages and just go through the motions (60-70%). If you are feeling good but not great, build to 77.5%. If you are feeling great, do all sets at 82.5%

Train/Move: the ski/row will take 1.5 mins, echo bike in 3-4 mins, air squats 8-10 mins. This is a bad idea if you don’t want sore legs. Option to do 10 Cal Row, 15 Cal Bike, 20 Air Squats, 1 Min Rest, for a 20 Min AMRAP instead

Games Prep
4 Sets:
10 Banded Spanish Squats @ Tempo of 31X1
30 Russian Twists @ 16/10
2 Min Rest

Build to 1RM Front Squat

Build to 1RM Push Press

Wednesday Weightlifting
5 (2 Snatch Pull to Hold + 2 High Hang Snatch) @ 45%

5 (2 Clean Pull to Hold + 2 High Hang Clean) @ 50%

Push Press: 2 x 5 @ 65%, 2 x 3 @ 68% 2 x 1 @ 70%

4 Sets, 1 Min rest b/w movements:
5 Tall Jerks (light load or empty bar)
5 Strict Press in Jerk Stance (moderate load)
5 Push Jerk in Jerk Stance (moderately heavy load)