Week of 2018.10.15 - 2018.10.20

MONDAY

Back squat:
2 reps at 80% of 1-rep max
2 reps at 86% of 1-rep max
2 reps at 92.5% of 1-rep max
2 reps at 97.5% of 1-rep max

Every minute on the minute for 15 minutes:
Minute 1 – run, 200 meters
Minute 2 – front squat, 10 reps (95 lb / 65 lb)
Minute 3 – AbMat sit-ups, 15 reps

TUESDAY

Snatch (power or squat): build to a moderate/heavy triple, with no more than 3 seconds between reps

As many rounds and reps as possible in 12 minutes of:
12 American-style kettlebell swings (53 lb / 35 lb)
12 box jumps (24” / 20”)
12 ring dips

WEDNESDAY

Strict press:
2 reps at 80% of 1-rep max
2 reps at 86% of 1-rep max
2 reps at 92.5% of 1-rep max
2 reps at 97.5% of 1-rep max

As many rounds and reps as possible in 14 minutes of:
60 alternating dumbbell snatches (50 lb / 35 lb)
50 wall ball shots
40-calorie row
30 ring push-ups
20 strict pull-ups

THURSDAY

Every minute on the minute for 12 minutes:
Minute 1 – weighted wall sit, 40 seconds
Minute 2 – weighted walking lunges, 40 seconds
Minute 3 – double-unders, 40 seconds

Then immediately into …

Every minute on the minute for 12 minutes:
Minute 1 – wall walk, 40 seconds
Minute 2 – squat jumps, 40 seconds
Minute 3 – burpees, 40 seconds

Ring plank: 3 x 1 minute

FRIDAY

Deadlift: 4 x 6 reps at 80% of heavy triple from 2018.10.10

As many rounds and reps as possible in 10 minutes of:
5 deadlifts (115 lb / 80 lb)
10 hang power cleans (115 lb / 80 lb)
10 toes-to-bars

SATURDAY

21-15-9 reps for time of:
Rowing for calories
Dumbbell thrusters (50 lb / 35 lb)

Rest 3 minutes, then …

15-12-9 reps for time of:
Rowing for calories
Dumbbell hang squat cleans (50 lb / 35 lb)

Rest 3 minutes, then …

12-9-6 reps for time of:
Rowing for calories
Dumbbell-facing burpees