Programming for October 9th-14th

Activation:  3 Rounds not for time, move through at a nonstop but sustainable pace

• 16 Double KB front Rack drop step alt lunges with 35/23#
• 15 Super Man with 2 sec pause in contraction

Strength: Front Squat: 10, 9, 8 ,7 ,6, 5, 4, 3, 2, 1, 10

• Start at 55% of 1RM and add 5% until you get to 85% then complete ladder there.
• For last set of 10 go back to 55%

Deadlift: 3 x 3 x [email protected]% then 2 x 2 x [email protected]%

Metcon: 4 RFT:

• 10 Deadlift 185/135
• 10 box jump 24/20″

Metcon: 20 minute AMRAP

• 25 Wall Ball 20/14
• 15 HSPU
• 10 C2B Pull Up

EMOM 12:  every other minute

• Odd minute: 12/10 cal row
• Even Minute: 10 burpees

REST 5 MINUTES, then

EMOM 10:  every other minute

• Odd Minute: 15 T2B
• Even Minute: 10 OHS with DB, alt after 5 reps 50/35#

Bench Press: 10, 9, 8, 7, 6 ,5, 4, 3, 2, 1 @ bodyweight

Bent over DB row, same rep scheme as above: 50/35#

• Alt back and forth between movements with no more than 2 minutes of rest after superset

Skill:

• Accumulate 100M of Handstand walk
• Accumulate 5 legless Rope climb
• Accumulate 200 DU

21-18-15-12-9-6-3 of:

• Power Snatch 115/75#
• bar over burpees
• knees to elbows