Programming for Oct. 19- Oct. 23, 2015


Monday
19-Oct

Back squat @30X1-3-3-3; build per set
10 Min EMOM
odd- 5/5 KB Snatch (single arm)
even- 10 Russian Swings (heavy)
Rest 3
10 Min EMOM
odd- 1/1 TGU
even- 3 Wall Walks
Rest 3 Minutes
10 Min EMOM
odd- 20 Hollow Rocks
even- 16 Jumping Lunges


Tuesday
20-Oct

Strict Press- 4 x 8- moderate weight
8 Min EMOM-
4 Walking Lunges + 3 Fronts
Rest 3-5 Minutes
5 Rounds (quick pace)
10 Push Ups
20 Sprawls
30 DU
40 Mountain Climbers


Wednesday
21-Oct

Front Squat- 3 x 5 @ 65% of heaviest lifted
10 Rounds @ 80% effort
Run 300m
10 KB Swings
10 Wall Balls


Thursday
22-Oct

Recovery Day
1 Min Row
1 Min AD
1 Min sprawl
1 Min Singles
x 10


Friday
23-Oct

Back Squat@ 30X1- 4-4-4; same weight as Monday
Power Clean- build to heavy in 10 min
6 Min EMOM
5 Power Clean- tng @ 60% of heavy
Rest 3 min
2 Minutes max burpees
Rest 2 Minutes
x 3