jeff@316.fitness

2024-10-28

October 28, 2024 admin
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Mon

Deadlift 5 @ 50%, 5 @ 65%, 5@ 75%, ME @ 85% (no more than 6 reps)

* Try and add 5-10 lbs more than last month

—

10 Pull-Ups

20/14 Bike Cals
10 Pull-Ups

30 Goblet Squat
20/14 Bike Cals
10 Pull-Ups

40 Sit-Ups
30 Goblet Squat
20/14 Bike Cals
10 Pull-Ups

50 Push-Ups
40 Sit-Ups
30 Goblet Squat
20/14 Bike Cals
10 Pull-Ups

Tues

Every 4min. x 4 Rounds:
400m Run
3 Power Clean & Jerks (inc)

—

3 Rounds:
15 Toes-To-Bar
5 Devil Press
Immediately into:
3 Rounds:
10 Toes-To-Bar
3 Devil Press
Immediately into:
3 Rounds:
5 Toes-To-Bar
1 Devil Press

Wed

Back Squat 5 @ 50%, 5 @ 65%, 5@ 75%, ME @ 85% (no more than 6 reps)

* Try and add 5-10 lbs more than last month

—

14min AMRAP

10 DB Snatch + 10 Box Step Up + 100m Run

Thur

Take 9 mins to work towards a heavy 2RM snatch (not touch and go)

Rest 2mins

Take 9mins to work towards a heavy 2RM S2OH

—

3min AMRAP

15 KB Swings + 10/7 Bike Cals

Rest 1min

3min AMRAP

15 Slam Ball + 10/8 Row Cals

Rest 1min

3min AMRAP

40 Double Unders + 10/8 Ski Cals

Fri

4 Sets Alternating
8 Barbell Bench Press
8 Barbell Rows
8 Dips

—

Complete 250 total reps in any rep scheme/order

Row Cals

Wall Ball

Burpee