Monday, September 30th- Endurance With Coach Nate!
For Time:
Run a lap/1k ski/1k row/2k bike
Then 5x:
2 wall walks
12 burpees
18 alternating kb muscle cleans
12 left arm db overhead reverse lunges (6/leg, alternating)
12 right arm db overhead reverse lunges (6/leg, alternating)
Then
Run a lap/1k ski/1k row/2k bike
Tuesday, October 1st
REVISED SCHEDULE WITH COACH NELSON
7am-9am: Open Gym
12pm: PUMP
A1. Dual DB Bench Press
4x8
A2. Chin-up
4x8
B1. Alternating Seated DB Press
4x16 (8/arm)
B2. Seated Lateral Raise
4x12
C1. Iso Curl
4x16 (8/arm)
C2. Iso Kickbacks
4x16 (8/arm)
Wednesday, October 2nd- Back Squat Cycle Day 38 With Coach Nate
A. Back Squat
*compare to 9/23/24
B. 14 min EMOM:
odd- 40 sec double unders/heavy rope singles
even- 40 sec goblet step-ups
Thursday, October 3rd- Normal Schedule Resumes Today
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, October 4th- Overhead
A. Push Jerk
5x5
B. 12 min AMRAP:
5 pull-ups
5/arm kb snatch
5 ring dips (sub HR push-ups)
Saturday, October 5th
9am- Olympic Lifting
A. Muscle Clean + Front Squat + Push Jerk in Split
5x (1+1+3)
B. Jerk Balance
5x3
C. Clean + Jerk
5x (1+2)
10am- Mobility/Stability
Comments