Programming for Oct. 5 to Oct. 10, 2015


Monday
5-Oct

Back Squat- 3 x 5- add 10 lbs from Sept 28
EMOM 12 Min
odd- 10 RDL (light weight)
even- 16 Jumping Lunges
12 Min AMRAP
1/1 TGU
10 Inch Worm
30 sec FLR

Tuesday
6-Oct

From rack- push press x 1/push jerk x 1/split jerk x 1
6-8 sets; build per set
4-5 sets:
6 Squat press
6 Burpees
20 DU
Rest 3 minutes between sets

Wednesday
7-Oct

4 sets: all same pace 6 min amrap:
250m run (around parking lot)
7 wall ball
7 Sit Up
rest 3 min

Thursday
8-Oct
Recovery Day

30 Minutes- easy pace
50 singles
300m run
10 get ups
10 cal AD

Friday
9-Oct

Back Squat- build to max
Take 85% of max and complete 1 AMRAP set
+
For time 10-9-8-7-6-5-4-3-2-1 Shoulder to overhead (135/95#) 
Toes-to-bar