2021-09-27

Monday-

Walking RDL w/DBs

  5×25’ (10 steps)

Goblet Cyclist squats

  5×15

*Alternating

5 rounds for time:

  Run: 200m– 400m– 800m– 400m– 200m

  Burpees: 10 – 10 – 10 – 10 – 10

    Rest 1min between rounds

    (200m run, 10 burpees, 1min rest, 400m run, 10 burpees, 1min rest, etc.)

Tuesday-

KB/DB Turkish Getups

 4×3 each arm (increasing)

     -make the last round difficult

Single Arm DB Push Press

  4×8 each arm (increasing)

*Alternating

2 rounds for time:

  30 sdlhp

  30 push press

  30 box jumps

  30 kb swings

  30 calorie row

Wednesday-

Snatch

  5×2 @ 70%

Clean & Jerk

  4×2 @ 70%

For Time

  25 Hang Power cleans

  30 thrusters 

  35 t2b

  40 pushups

  45 pullups

Thursday-

Bulgarian Split Squats

  5×8 each leg increasing

       -aim to end at 35-40% of BS max

40-35-30-25-20-15-10-5

  Deadlift

  Air squats

Friday-

Squatober Day 1 (@penandpaperstrengthapp on Instagram)

-OR-

Split Stance Deadlift

  6×6 @ 65-75% (alternating forward foot each set)

25 min AMRAP

  10 P. Jerks

  10 wall balls

  30 double unders

    *1 work/1 rest