2022-10-09

Mon

Squatober Day 7

Tempo Back Squat 5×3 @ 60% – take a full 5 second count to reach the bottom of each squat

OR

Power Snatch 2-2-1-1-1
Increase Each Set/ Final single rep is close to Max

—

0:10min

80/60 Rower Cals

*stop and complete 20 DU every min (just do 20 singles if you can’t do DU)

**start with 20 DU

12:22min

10-20-30-40

Heavy Russian KB Swing

Situps

24min+

100 Pushups

Tues

Squatober Day 10

Back Squat: 4@65%, 2@80%, 4@70%, 2@85%, 4@75%, 2@90%, 4@80%

OR

3 Sets Bulgarian Split Squat/Bench Press
Bulgarian Split Squat (Superset- Complete the Right Side Rest 1 Minute Complete the Left= 1 Set)
10 with 2 DB, 10 with 1 DB,10 Bodyweight
Bench Press 3×10 @60-70%

—

1->10 Devil Press

Run 200m after each set of Devil Press

Wed

Squatober Day 11 (@penandpaperstrengthapp on IG)

OR

15-12-9 Circuit add weight each round
Sumo DL HP
Arnold Press
50 Meter Sled Push/ 50 Meter Sled Pull after each set of the couplet

—

5 Rounds

6 Thruster

7 Pullup

8 Snatch (same weight as thruster)

9/6 Bike Cals

Thur

Squatober Day 12 (@penandpaperstrengthapp on IG)

OR

EMOM 12
3 Power Cleans + 3 Front Squat + 3 Jerks

—

25min EMOM Alternate

5 Wall Walks

10 Box Jump Over

15 Ring Rows

20 Air Squats

Rest

Fri

Squatober Day 13 (@penandpaperstrengthapp on IG)

OR

Back Squat
3,3,2,2,1
Increase Weight each set
In between sets 5-8 Strict Pull Ups

—

40 Hang Power Clean

40 Lateral Burpees

40 Cals Ski

40 T2B

**Work 30sec then rest 30sec for the duration of the workout