2021-10-11

Mon

Bulgarian Split Squats

  5×8 each leg increasing – aim to end at 35-40% of BS max

OR

Squatober Day 11 (@penandpaperstrengthapp on IG)

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4min EMOM – 10/7 cals Row

4min EMOM – 7 KBS + 7 Wall Ball

4min EMOM – 10/7 cals Bike

4min EMOM – 7 T2B + 7 DB Push Press

After last EMOM, rest 2 min and then restart all EMOMs but only go for 3min each

Tues

Split Stance Deadlift

  6×4 @ 75-85% (alternating forward foot each set)

-OR-

Squatober Day 12 (@penandpaperstrengthapp on IG)

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Every 2min x 8 Rounds

200m Run

7 Hang Power Clean

Wed

Snatch

   5×2 @ 80%

Clean & Jerk

   4×2 @ 80%

-OR-

Squatober Day 13 (@penandpaperstrengthapp on IG)

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5 Rounds

5 Muscle Up

25 Air Squat

25 Situps

50′ Burpee Broad Jump

Thurs

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

-OR-

Squatober Day 14 (@penandpaperstrengthapp on IG)

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w/ a Partner

30min AMRAP

8x200m Run

40 Devil Press + 80 Pullup (break up however)

8x250m Row

80 Strict Press + 40 Pullup (break up however)

ME Bike Cals in remaining time

Fri

Walking RDL w/DB

   6×10 steps

Goblet Cyclist Squats

   6×14

*Alternating

-OR-

Squatober Day 15 (@penandpaperstrengthapp on IG)

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3 Rounds

1min Alt DB Snatch

1min Double Under

1min Wall Ball

1min Ski Cals

Rest 1min