WEEKLY PROGRAM

September 25, Monday

Strength

Back Squats (Session 9/12)
6 x 6 Reps @ 70% + 10-20# from first week or +5-10# from last week

Conditioning

With a partner for total time

5 Rounds ( Each Partner )
100 Double Unders
30 push ups

Right into…
200 GHD Sit Ups (Sets of 20 each)

Right into…
100 Ring Muscle Ups (Sets of 5 each)

cap time 35 minutes

 

September 26, Tuesday

Barbell

EMOM x 10 minutes
5 Power Clean and Jerk 70-40

Conditioning

With a partner for time

100 Calorie Bike
100 Burpees
100 Calorie Bike

 

September 27, Wednesday

Strength

Back Squats (Session 10/12)
7 x 5 Reps @ 75% +3-5 kg from last time!

Conditioning

30 Power Cleans 60-40
30 Calorie Assault Bike

*Rest 3 minutes

20 Power Cleans 60-40
20 Calorie Assault Bike

*Rest 2 minutes

10 Power Cleans 60-40
10 Calorie Assault Bike

 

September 28, Thursday

Barbell

EMOM x 10 minutes
5 Power Snatches + 3-5 # from last week

Conditioning

In a team of 3…
5k Row
150 Clean and Jerks 70-40
*One partner is rowing 250m while the other is doing max reps clean and jerks and the third partner is resting.

cap time 30 minutes

 

September 29, Friday

Strength

Back Squats (Session 11/12)
8 x 4 Reps @80% + (5-10# from last time)
*This was a real tough squat session for me, took a bit longer and that was all I did in the morning!

Conditionig

EMOM x 10 minutes
3 Power Cleans 90-50
10 Push Ups

Accessory

3 Sets
Max Reps Dumbell Floor Press
20 Dumbell Curls (10 Each arm)

 

September 30, Saturday

10 Rounds

4 Strict Weighted Pull Ups
8 Strict HSPU
12/10 Calorie Assault Bike

 

October 1, Sunday

Rest Day !!!

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