2021-10-04
Mon
Walking RDL w/DB
5×14 steps
Goblet Cyclist Squats
5×18
*Alternating
-OR-
Squatober Day 4 (@penandpaperstrengthapp on IG)
—
For Time:
400-300-200-100m Row
40-30-20-10 Wall Ball
40-30-20-10 KB Swing
Tues
KB/DB Turkish Getups
4×3 each arm (increasing)
-make the last round difficult
Single Arm DB Push Press
4×8 each arm (increasing)
*Alternating
-OR-
Squatober Day 5 (@penandpaperstrengthapp on IG)
—
6 Rounds
Min 1: 1 Round DT (increase weight each round as able)
Min 2: 12 T2B
Min 3: Rest
Wed
Snatch
5×2 @ 75%
Clean & Jerk
4×2 @ 75%
-OR-
Squatober Day 6 (@penandpaperstrengthapp on IG)
—
5 Rounds of 3min AMRAP
Round 1: 10 Alt DB Snatch + 10 Pushups
Round 2: 10 Cals Bike + 30 Double Under
Round 3: Repeat Round 1
Round 4: Repeat Round 2
Round 5: Repeat Round 1
Rest 1min after each round
Thurs
Split Stance Deadlift
6×6 @ 65-75% (alternating forward foot each set)
-OR-
Squatober Day 7 (@penandpaperstrengthapp on IG)
—
7 Rounds
Run 200m
10 Burpee
20 Situp
30 sec Handstand Hold
1 Rope Climb (do this at any point during the round)
Fri
Bulgarian Split Squats
5×8 each leg increasing
*aim to end at 35-40% of BS max
-OR-
Squatober Day 8 (@penandpaperstrengthapp on IG)
—
For Time:
50 Cal Row
40 Russian Swings
30 Box Jump
20 Pullup
Then 40-30-20-10 of each
Then 30-20-10-5 of each