2022-10-24
Mon
Squatober Day 24 (@penandpaperstrengthapp on IG)
Tempo Back Squat – 1+5 60%, 1+4 65%, 1+3 70%, 1+3 73% – 1st rep done with 5 sec negative then the remaining reps done AFAP (19 total reps)
OR
Hang Power Clean & Jerk
3×6 – Increase each set
2×4 – Final two sets are heavy
—
4 Rounds: 15 Situps + 30 Double Under
200m Farmer Carry w/ 1 KB (or 12 down and back)
3 Rounds: 10 T2B + 15 Wall Ball
200m Farmer Carry w/ 1KB
2 Rounds: 15 Weighted Situps + 30DU
200m Farmer Carry w/ 1KB
1 Round: 10 T2B + 15 Wall Ball (higher target 11’/10′)
Tues
Squatober Day 25 (@penandpaperstrengthapp on IG)
Tempo Back Squat – 1+4 62%, 1+3 68%, 1+2 73%, 1+2 75% – 1st rep done with 5 sec negative then the remaining reps done AFAP (15 total reps)
OR
Front Squat
5-4-3-2-1 – Working to heavy/max single
—
3 Rounds of 3min AMRAP
250/185m Row
20 DB Snatch
ME Burpees onto 45# plate in remaining time
Rest 90sec between rounds
Wed
Squatober Day 26 (@penandpaperstrengthapp on IG)
OR
Power Snatch + Hang Snatch + Squat Snatch
5x(1+1+1), 4x(1+1+1), 3x(1+1+1), 2x(1+1+1), 1x(1+1+1) – work to heavy complex
—
7 Rounds
7 KB Push Press (done w/ one arm but do 7L & 7R each round)
7 Pullup (c2b if able)
7 Goblet Squats
7 Bike Cals
Thurs
Squatober Day 27 (@penandpaperstrengthapp on IG)
OR
Deadlift 3,3,2,2,1 – increasing weight each set
Pick a skill (HSPU,T2B, MU, etc) and practice 60-90sec between sets
—
7min AMRAP
1 x 25ft Lunge
1 Man Maker
**Add one rep every round
Rest 5min
7min AMRAP
1 Overhead Squat
1 Bar-facing Burpee
**Add one rep every round
Fri
Squatober Day 28 (@penandpaperstrengthapp on IG)
OR
15-12-9-15 (Add weight each round until last set of 15 which is back at starting weight
Squat (front or back)
DB Shoulder Press
20 Cal Ski Erg at the end of each round
—
400m Run
40 Russian Swings
30 Box Step Up (no weight)
20 Pushups
10 Wall Walk
20 Pushups
30 Box Step Up
40 Russian Swings
400m Run