2023-10-16
Continuing on to week 3 of Squatober. As usual the percentages are based on your training max. Also, you’ll likely only have time for the squats or the other lifts and not both.
How is pseudo-sober October progressing? I had some work travel and ended up having a couple beers for the Chiefs game on Thurs night so that was a fail. But, I’m back on the wagon this week.
If you’re planning to run one of the Thanksgiving races with us (and really why shouldn’t you?) then you’d better get a few running workouts in before then. Start now if you haven’t already. Here’s a few workouts to get you going:
27min @ endurance pace
10 Rounds 1min endurance pace, 1min 20% faster
4 Rounds Consistent run 3:30 / 1:30 rest – try and run the same distance during the 3:30; don’t fade as the rounds move on. This means you need to pace the first couple rounds accordingly
Mon
Squatober (Day 15 @penandpaperstrengthapp) – 5@67%, 5@73%, 5@75%, 5@77%, 5@77%
OR
Bench – same rep scheme as above
Deadlift – same rep scheme as above
—
4 Rounds of 4min EMOM (alternating)
3 Power Clean and Jerk (inc)
12/9 Row/Ski Cals
12 T2B
40 Double Unders
Tues
Squatober (Day 16 @penandpaperstrengthapp)
—
Tabata Bike Cals – 4min :20 fast/:10 rest x 8 rounds
Rest 4min
Tabata Ski Cals
Rest 4min
Tabata Sled Push for Distance (empty sled on the mat down and back repeatedly)
Wed
Squatober (Day 17 @penandpaperstrengthapp)
—
2min Wall Balls
2min Row Cals
2min Rest
1min Wall Ball
1min Row Cals
1min Rest
then 4 Rounds:
15 Push Press (75/55 max)
15 Sit-ups
*Two scores – total reps from WB/Row piece and time to complete Push Press and Situps
Thur
Squatober (Day 18 @penandpaperstrengthapp)
—
3 Rounds
5 Man Makers / 10 Burpees (alternate)
400m Row/Run/Ski (alternate but do all 3)
2 Rounds
10 Burpee / 5 Man Makers (alternate
200m Row/Run/Ski (your choice)
1 Round
10 Burpees
400m Run
Fri
Squatober (Day 19 @penandpaperstrengthapp)
—
Death By Power Snatch + Bike (w/ a Partner)
Accumulate as many bike cals as possible until you can no longer complete the requisite number of power snatches in a minute.
Min1: P1 accumulates bike cals; P2 does 1 power snatch
Min2: P2 accumulates bike cals; P1 does 2 power snatch
Min3: P1 accumulates bike cals; P2 does 3 power snatch
…
Continue until you cannot complete all the power snatches in that minute. Can you get 250 cals?