Monday 9/18/17 – Sunday 9/24/17

We’re starting a 12 week squat program this week! Working sets will be based on your RPE (rate of perceived exertion) for that day. We are striving to help you understand how to maximize your lifts by using this method. You can find more info here. ┬áMondays and Fridays will be squat training days. Remember, it’s for your legs, not your feelings ;).

Monday September 18, 2017

Back Squat

2 x Heavy Warm Up sets of 3 reps

3 reps @ 9 out of 10 RPE

3 reps @ 9 out of 10 RPE (decreasing load slightly)

3 reps @ 9 out of 10 RPE (decreasing load slightly even more)

then,

For time:

30-20-10

Shoulder to Overhead 95/65lbs

TTB

Tuesday

Sumo Dead Lift

2-2-2-2-2

then,

Buy-in: 400m Run or 500m Row

then,

3 Rounds

20 Alt DB Snatches 50/35lbs

7 Ring MUs

then,

Cash-out: 500m Row or 400m Run

*Athlete may not “buy-in” and “cash-out” using the same movement.

Wednesday

Clean and Jerk

1-1-1-1-1

then,

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Air squats

 

Thursday

 

2 Rounds

1000m Row or 800m Run

50 DUs

500m Row or 400m Run

25 DUs

then,

Cash-out: Accumulate 2 min in the Hollow Body Position

Friday

Close Grip Bench Press

5-5-5-5-5

then,

3 RFT

5 Bar facing Burpees

10 Hang Power Snatch 95/65lbs

20 Front Rack Reverse Lunges 95/65lbs

Saturday

Partner WOD

20min AMRAP

5 Squat Clean Thrusters 155/105lbs

10 Knees to Elbow

15 Burpees over the bar

20 DUs

*Partner 1 must complete a full round before Partner B can start. Only one partner may work at a time, and the rounds may NOT be split up.

Sunday

6 min AMRAP rest 2min x 3

12 Single arm  Russian KBS 53/35lbs (6 per arm)

12 Singe arm Push Presses 53/35lbs

6 Goblet Squats

6 Burpees