2023-09-25

We are finishing a 3-month strength block so take this week to re-max on your lifts. You can use this to see your progress and have realistic maxes going into the next strength cycle.

Mon

Back Squat – Max

time allowing – 10min EMOM (alt)

Strict Pullup

Strict Dips

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100 DU’s
50 Sit-ups
800 m run
50 Sit-ups
100 DU’s

Tues

Bench – Max

Power Snatch 5×3 (inc)

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AMRAP 15
2-4-6-8-10 reps of:
Squat Cleans
HSPU
*any time you complete the round of 10/10 start over again at 2 reps

Wed

Deadlift – Max

time allowing – 10min EMOM

2 Turkish Getup (keep this light)

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Four Sets for Reps:
20 sec hang from bar directly into ME set of T2B.
*rest 2 min between efforts.

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10min AMRAP (alt)

10/7 Bike Cals

12 Wall Ball

Thurs

Strict Press – Max

8min EMOM: Squat Clean x 2 reps increasing every 2min

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Four 3-minute rounds:
10 Front Squats
10 BFB
Row for max cals
*rest 3 minutes between rounds

Fri

Front Squat – Max

Press Complex (inc)

5x(2+3+3) strict press + push press + push jerk

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Helen – can you finish under 9min? What about 8:30?
3 Rounds For Time:
400 m run
21 KB Swings
12 Pull-ups