093024-100424Monday Back Squat Week 3 3 x 10 @ 73% (or increase 5-10lbs from week 1)Account for how you felt in week 1. If week 1 was really hard, consider staying there at that weight. If you got some room to add though, increase 5-10 lbs for this week. Reminder - all sets are the same weight across.Zoom Meetings AMRAP 1015/12 Cal Row/Ski (alt each round)10 DB (2) Squats 35/25 15 Push Up Rx+ 50/35lbs SHSPU TuesdayThe Water Cooler EMOM 30Min 1: 12 C2BMin 2: 15 SitupsMin 3: 60 Double UnderMin 4: 10 DB (2) Box Step Up 24/20 50/35Min 5: Rest OR :30 Plank Hold Rx+: 8 BMU, Wednesday Every 8min for 4sets 400m Run500/400m row1000m bike erg Thursday Push Jerk5 x 5 building from 65% of Max Jerk16 min EMOMMin 1 - 15 Wall ball Min 2 - 10 T2B Min 3 - 8 Burpee to plate Min 4 - 10 Single DB STOH @ 50/35 Friday Squat Clean Singles: 4 @ 77%3 @ 82%2 @ 87%1 @ 92%+Clean Pulls 4 x 2 @ 100% +12 minute AMRAP100m Run1 Squat Clean 135/951 Burpee over Bar100m Run2 Squat Clean2 Burpee over Bar100m Run3 Squat Clean3 Burpee over Bar Etc…Rx+: 185/125 Fitness: DB Squat Cleans
Monday Back Squat Week 3 3 x 10 @ 73% (or increase 5-10lbs from week 1)Account for how you felt in week 1. If week 1 was really hard, consider staying there at that weight. If you got some room to add though, increase 5-10 lbs for this week. Reminder - all sets are the same weight across.Zoom Meetings AMRAP 1015/12 Cal Row/Ski (alt each round)10 DB (2) Squats 35/25 15 Push Up Rx+ 50/35lbs SHSPU TuesdayThe Water Cooler EMOM 30Min 1: 12 C2BMin 2: 15 SitupsMin 3: 60 Double UnderMin 4: 10 DB (2) Box Step Up 24/20 50/35Min 5: Rest OR :30 Plank Hold Rx+: 8 BMU, Wednesday Every 8min for 4sets 400m Run500/400m row1000m bike erg Thursday Push Jerk5 x 5 building from 65% of Max Jerk16 min EMOMMin 1 - 15 Wall ball Min 2 - 10 T2B Min 3 - 8 Burpee to plate Min 4 - 10 Single DB STOH @ 50/35 Friday Squat Clean Singles: 4 @ 77%3 @ 82%2 @ 87%1 @ 92%+Clean Pulls 4 x 2 @ 100% +12 minute AMRAP100m Run1 Squat Clean 135/951 Burpee over Bar100m Run2 Squat Clean2 Burpee over Bar100m Run3 Squat Clean3 Burpee over Bar Etc…Rx+: 185/125 Fitness: DB Squat Cleans
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