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Sara Carr Fitness

Week of September 16th



Monday, September 16th- Overhead

A. Push Press

5x5

B. For Time:

100 kb snatches

*50/arm, switch as desired



Tuesday, September 17th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

5x3 (90%)

A2. Dual DB Row

5x10

B1. Chest Flies

3x12

B2. Ring Rows

3x8

C1. Seated Curl

3x8

C2. Seated Hammer Curl

3x8

C3. DB Skull Crushers

3x8

C4. Diamond Push-ups

3x8



Wednesday, September 18th- Hinge/Single Leg

A. Deadlift

5x8

B1. Suitcase Jumpin Lunges

5x16 (8/leg)

B2. Goblet Cossack Squats (stepping)

5x16 (8/leg)



Thursday, September 19th

7am-12pm: Open Gym

12pm: Mobility/Stability



Friday, September 20th- Endurance

With A Partner

For Time:

50 synchro air squats

Then 5x Each

P1- 5 push-ups + 7 box jumps + 9 wall balls

P2- Plank on hands

Then

50 synchro air squats



Saturday, September 21st

REVISED SCHEDULE WITH COACH LUCY

9am- Olympic Lifting

A. 10 min EMOM:

1 Muscle Clean + 1 Front Squat

B. 10 min EMOM:

1 Power Clean + 1 Front Squat

C. 10 min EMOM:

2 Squat Cleans

10am- Endurance

Partner Workout

Accumulate 6,000m row

P1- row until P2 finishes

P2-

12 reverse lunges (6/leg)

9 dual db push press

6 V-ups

3 pull-ups


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