2023-10-30

Max out week for Squatober! Tuesday is the official day but if you can’t make it that night then feel free to do it on Monday or Wednesday. Hoping to see some PRs so good luck!

Pseudo-sober October is coming to an end. I hope your results have been better than mine. That’s all I have to say about that…

Mon

Back Squat 4×4 @50% – perform the 4 reps as fast as possible

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Row/Ski 400m + 20 2-for-1 Wall Ball + 20 KB Swing (use a lighter wall ball than usual as you might need to throw it higher)

Row/Ski 300m + 15 2-for-1 Wall Ball + 15 KB Swing

Row/Ski 200m + 10 2-for-1 Wall Ball + 10 KB Swing

Row/Ski 100m + 5 2-for-1 Wall Ball + 5 KB Swing

** If you can’t get the coordination for a 2-for-1 wall ball then just do an extra squat holding the ball each rep – i.e. squat with ball, then wall ball, squat with ball, then wall ball; that would be two reps

Tues

Back Squat – Max Day! Let’s go!!!

5 @ 50%, 3 @ 65%, 2 @75%, 1 @ 85%, 1@ 93%, 1@ 98%, keep climbing 2-3% until you max out

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15min EMOM (alternate; so 5 rounds of each)

1 Round DT – 12 DL+9 Hang Pow Clean+6 Push Jerk

10 T2B or 25-foot HS Walk

Rest

** Rounds of DT are tough to complete in a minute. Recommend starting light and then adding. Maybe 115,115, 125, 125, 135 or similar

Wed

Back Squat Max if you missed Tuesday

Bench Press – 6×3 @ 80-90%

Deadlift – 3×10 (keep this light)

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3min AMRAP x 4 Rounds – 1min rest after each round

Rounds 1 & 3: 10 Alt DB Snatch + 10 Pushup

Round 2 & 4: 7 Cals Bike + 30 Double Unders

Thurs

Snatch – 10 Singles @ 80%

Front Squat – 5×5 @ 60-70%

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Complete in 12 Days of Christmas style – 200m Run, 4 Devil Press + 200m Run, 6 Box Jumps + 4 Devil Press + 200m Run, etc

200m Run
4 Devil Press (35lb max)
6 Box Jumps
8 Pull-up
10 Cal Row
12 Slam Ball
14 Sit-Ups

Fri

Clean & Jerk – 10 Singles @ 80%

5 Rounds of L-Hang or L-Sit: Can you get 30sec every round?

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Every 3min x 5 Rounds

21 Push Press (75/55 max)

15 Burpees

9 Snatch