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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