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Weekly Workouts 10/2 – 10/7

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Monday 10/2

Warm up – 2-3 Sets of:

10+10 Abducted Leg Rocks

25’ of a Samson lunge

5+5 Lateral Box Step up

5+5 Eccentric Ankle Dorsiflexion

Part 1 – 7×2 Back Squat

Let’s think about adding 5-10lbs this week based on how last week felt. Do your best to control the eccentric phase, no strict tempo – just don’t drop into the bottom of your squat.

Part 2 – 3×10+10 Single Leg Glute Bridge

Place foot on a plyo box and perform using light weight, with a slow, controlled eccentric phase.

Part 3 – 8 Rounds of:

5 Power Snatch @ 95/65

5 Toes 2 Bar

Tuesday 10/3

Warm up – 3 sets of:

:20 sec supinated hang from pull up bar

10 Primal Pull thru + push up

50’+50’ 1-arm OH Carry

5+5 Bottoms up KB Press

Part 1 – 4 sets of 1 Press + 1 Push Press + 1 Jerk

Light weight for part 1, again using this as a primer for jerks in part 2. Minimal rest is required between sets in part 1. 

Part 2 – 7×1 Jerk

Add weight each set here but ZERO misses are allowed. 

Part 3 – 6-8 Sets of:

100’ Empty Sled Sprint

50’ Sprint

Rest 2:00

Wednesday 10/4

Warm up – 3 sets of:

:30 sec pronated hang

100’ 1-arm overhead carry

10-15 Crab position rock

6-8 Yoga Push up

Part 1 – Coach-led KB Snatch Warm up

Part 2 – 15 Minutes for quality:

Weighted Chin up

1 TGU + 1 KB Snatch + 1 Press + 50’ OH Carry

Use the pyramid scheme of 1-2-3 for the chin ups, but keep reps in part b the same for the duration of this piece. 

Part 3 – 18 Min

Min 1: 10-20 sec of an L-Hang

Min 2: 5 Bent Over Row + 5 Dips

Min 3: 1:00 @ 75% effort on Assault Bike

For part b choose any style dips and perform a 2-arm DB bent over row.

Thursday 10/5

Warm up – 1 Set of:

150m Straight Leg Row

20 Groiners

3×10+10 Palof Press

20 Lateral Band Step overs

150m Straight Leg Row

Part 1 – 30 Minutes on the Rower for Max Calories

* Every 5 Minutes perform 5 Wall Ball + 5 Kipping Pull ups

Part 2 – 3 Sets of:

:30 Sec Front Rack Barbell hold @ 85-90% of 1RM Front Squat

150’+150’ 1-arm Farmer Carry

Friday 10/6

Warm up – 2 Sets of:

100’+100’ 1-arm KB rack carry

10 Inchworm

15 Glute Bridge, pausing at the top of each Rep

5+5 Single Leg Deadlift w/ 2 KB

Part 1 – 7×2 Sumo Deadlift

Let’s think about adding 5-10lbs this week based on how last week felt. Do your best to control the eccentric phase, no strict tempo – just don’t drop the barbell to the floor.

Part 2 – 3×10+10 Weighted Step up

Weight should be moderate/challenging. Choose from DB/KB in farmer position, or barbell in front rack.

Part 3 –  5 Rounds for time:

7 Push Jerks @ 135/95

7+7 1-Arm KB Swings @ 53/35

Saturday 10/7

Warm up – 1 set of:

:30 + :30 Samson Stretch

Accumulate 2:00 in goblet squat hold

20 total lateral lunge

10+10 Box Step up

30 total Glute bridge

Part 1 – 5 sets of 2-3 Cleans from above the knee.

Add weight each set

Part 2 – 20 Min AMRAP of:

5 Thrusters

7 Burpee Over the Bar

9 Box Jump @ 24”/20”

1 person works, while the other rests; complete 1 full round before switching off.