Make sure you show up prepared to squat as we enter the 4th week of our squat program. If you miss it, make it up at some point during the week as we will build we over week as we get better at utilizing the RPE scale.
Mon Oct 9 – Sun Oct 15
Monday October 9, 2017
Back Squat
5 @ 8
5 @ 8
5 @ 9
5 @ 9 (Load drop)
5 @ 9 (Load drop)
then,
“Fran” Lite
21-15-9
Thrusters 75/45lbs
Pull Ups
*7min Time Cap
Tuesday
Strict Press
3-3-3-3-3
then,
4 RFT
20 Russian KBS 70/53lbs
20 Push Ups
20 Reverse Lunges
400m Run
*20min Cap
Wednesday
Every other minute for 10 minutes:
50DUs
Max Power Cleans 165/115lbs
-Rest 2min-
Every other minute for 10 minutes:
12/9 Cal row
Max Power Snatches 165/115lbs
Thursday
20min AMRAP
50 ft shuttle run
15 Burpee box jump overs 24/20 in.
100 ft shuttle run
15 TTB
Friday
Close Grip Bench Press
5-5-5-5-5
then,
For time:
Buy-in – 40 Back Rack Lunges 135/95lbs
then,
400m Suitcase carry – Left arm 70/53lbs
1 min Hollow body hold
400m Suitcase carry – Right arm 70/53lbs
1 min Arch Body hold
then,
Cashout – 40 Back Rack Lunges 135/95lbs
Saturday
“300”
For Time
25 Pull-Ups
50 Deadlifts 135/95 lbs
50 Push-Ups
50 Box Jumps 24/20 in
50 Floor Wipers
50 KB or DB Clean-and-Press 35/26lbs (Alternating Arms)
25 Pull-Ups
Sunday
Spell Your First and Last Name as many times as you can in 25 minutes:
A = 50 DUs
B = 20 Sit ups
C = 30 Air squats
D = 15 Push ups
E = 1 min Wall sit
F = 10 Burpees
G = 20 Pull ups
H = 20 Air squats
I = 30 DUs
J = 15 Sit ups
K = 10 Push ups
L = 2 min Tall plank
M = 20 Burpees
N = 25 Burpees
O = 40 DUs
P = 15 Pull ups
Q = 30 Sit ups
R = 15 Push ups
S = 30 Burpees
T = 15 Air squats
U = 30 Pull ups
V = 3 min Hollow body hold
W = 20 Burpees
X = 60 DUs
Y = 10 Sit ups
Z = 20 Push ups