2023-10-23

This is essentially the final week of Squatober. Hopefully you’re feeling the difference and if you’ve hung in there this long then congratulations and let’s stick it out for one more week! Same goes for pseudo-sober October; one more week – hopefully you’re feeling better and enjoying the challenge.

Mon

Back Squat – 3 @ 55%, 65%, 75% then

10min AMRAP of 2 reps @85%

Compare back to day 8

OR

Bench Press 5×5 @70-75%

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12->1

Row Cals

Wall Ball

Russian Swings

Pushup

Tues

Pause Back Squat – 5×3 @ 60% with 2sec pause at the bottom

Curls 5×10

OR

Deadlift – 4×4@75-80%

Slow Chin-up – 4x(3-5)

—

15min AMRAP

1 Deadlift (225/155 max)

1 Burpee Pullup

1 Shuttle Run

* Add 1 rep to each movement every round

Wed

Squatober – Day 24

—

3 Rounds

1min Alt DB Snatch

1min Situps

1min Bike Cals

1min Sled Push

1min Rest

Thurs

Squatober – Day 25

—

5 Rounds Cindy

1 Round – 500m Ski + 20 Burpee

5 Rounds Cindy

1 Round – 500m Row + 20 Burpee

Fri

Squatober – Day 26

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Every 2min x 8 Rounds

200m Run (*scale to 100-150m as needed)

5 Hang Power Clean (115/75 max)

5 T2B