2023-10-09

Continuing with Squatober this week. Remember, if you’re doing the squats there likely won’t be time to do the accessory movements. Thus, the accessory movements are there if you don’t want to do the squats that day. Also, please remember the percentages are based on your TRANING max. This is a max that you feel like you could get any day you step into the gym.

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If you’re going to run in either of the Thanksgiving races with us, then I suggest you do a bit of running now. Here are a few running workouts to try:

10 Rounds: 1:30 Endurance pace/ 0:30 25% faster

25min at Endurance pace

4 Rounds: 3:00 consistent pace (something you can hold w/o slowing)/1:00 rest

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I survived week 1 of pseudo-sober October. That’s all I have to say about that…

Mon

Squatober Day 8

Back Squat – 10min AMRAP of 2 reps @ 85%

Bench Press 5×5 @75%

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Every 2min x 10 Rounds – alternate

10 Cals Bike + 10 DB Box Step Up

10 Cals Row + 10 DB Lunges

movements are done with 2 DB – no heavier than 35/20 (probably wise to go a bit lighter than that)

Tues

Squatober Day 9

Back Squat 1×6, 1×7, 2×8, 1×7, 1×6 @ 70%

Deadlift 5×5 @70%

BB Bent Over Row 7×10

DB Shrugs 7×10

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4min AMRAP – 15/12 Cals Ski + 20 Push Press (empty bar)

4min EMOM – alternate 40sec Plank; 40 Double Unders

4min AMRAP – 15 DB Snatch + 20 Pushups

4min AMRAP – 10 Pull-ups + 10 Burpees

*Rest 1min between each section

Wed

Squatober Day 10 (@penandpaperstrengthapp on IG)

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5 Rounds: 5 Deadlift (no heavier than 185/125) + 5 Wall Ball + 5 Box Jump (step up as needed)

4 Rounds: 4 DL + 4WB + 4 Box Jump

3 Rounds 3: DL + 3WB + 3 Box Jump

*no rest between rounds

** try and use heavier wall ball OR throw to higher target (11’/10′)

Thurs

Squatober Day 11 (@penandpaperstrengthapp on IG)

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Every 4min x 4 Rounds

400m Run + 3 C&J (inc – suggest 50%, 60%, 70%, 80%)

Fri

Squatober Day 12 (@penandpaperstrengthapp on IG)

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Complete 250 Reps in any order (must do at least 50 of each)

Rowing Cals

T2B

Burpees