Week of 22.10.10
Day 1
221010 Monday
A. 1 set every 3:00 x 10
10 kbs 24/16kg
*8 calories row/ski
*calories increase by 2 each round. If capped out, remain on the row/ski until time expires.
Day 2
221011 Tuesday
Strength
A. Split Jerks 1 set every 2:00 x 3
0:00 5 split jerks
2:00 3 split jerks
4:00 1 split jerk
Rest to 10:00 adjust barbell to 50% of 1
B. AMRAP 20:00
1 clean & jerk
3 bar facing burpees
3 sh2oh
5 pull-ups
5 front squats
7 BJSD 24/20
7 deadlifts
500m apparatus – or- 400m run
Day 3
221012 Wednesday
A. Tabata Mash-up
Ring rows
HRPU
Rest 2:00
B. 5 sets
1:00 max DU -or- BJSD
1:00 rest
Rest an additional 2:00
C. AMRAP 8:00
20 alt DB snatches
10 front rack DB lunges
5 pu/c2b/mu
Day 4
221013 Thursday
Aerobic intervals + Skill work
A1. 1:00 apparatus 90% effort
A2. 1:00 athlete’s choice skill work
A3. 1:00 rest return to A1 x 8
Day 5
221014 Friday
Grip Strength
“Belching DB DT”
.DT.DT.DT.DT.DT. 50/35
Dot = 10 burpees
DT = 1 round of DT
12 dual db deadlifts
9 dual db hang power cleans
6 dual db push jerks
