2021-10-18

Mon

Bulgarian Split Squats

  5×6 each leg increasing (end heavier than last week)

or Squatober Day 18 (@penandpaperstrengthapp on IG)

—

Every 2min x 3 Rounds – 10 cals Bike + 10 DB Box Step Up

Every 2min x 3 Rounds – 10 cals Row + 10 Pull-up

Every 2min x 3 Rounds – 10 cals Ski + 10 DB Lunges

Every 2min x 3 Rounds – 40 Double Under + 10 Bench Press

Tues

Split Stance Deadlift

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

or Squatober Day 19

—

0-4min 30 Wall Ball + 30 Cals

5-9min 30 T2B + 30 Burpee

10-14min 30 Push Press + 30 KB Swing

15-19min 50 DB Russian Twist (L+R=1)

At the 20min mark repeat but with half the reps and half the time but still one min transition between stations – i.e.

20-22min 15WB + 15 Cals

23:25 15 T2B + 15 Burpees

etc

Wed

Snatch

   5×2 @ 80%

Clean & Jerk

   4×2 @ 80%

or Squatober Day 20

—

Rotate every min until you finish 150 slam ball

Even min – 5 Pullup + 10 Pushup + 20 Double Under

Odd min – Max Effort Slam Ball

Thurs

Walking RDL w/DB

   6×10 steps

Goblet Cyclist Squats

   6×14

*Alternating

or Squatober Day 21

—

20 Rounds

5 Hang Power Clean + 5 Plate Situps

Fri

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 22

—

w/ a partner

EMOM for 20min

5 Thruster + 5 lateral burpee over the bar

Partner hangs from the bar/rings while you’re working