Caffeine… a tool or a crutch? Find out the pros and cons in this awesome little article by Dr. Ben House.
Before you ask.. Yes our side door got busted out over the weekend. Nothing was taken. It was a drunk guy with a pool stick. Probably was looking to test his 2K row time or something.
The week is short. Get to the gym and kill it.
Monday 9/5 – Labor Day (9am only)
“Hotshots 19”
6 Rounds for time of:
– 30 Squats
– 19 Power Cleans (135/95)
– 7 Strict Pull-ups
– 400m Run
*Scaled perform only 4 rounds. Scale weight with 115/75, 95/65, 75/45 or DBs (masters).
Tuesday 9/6
A) E2MOM x 12 min (6 sets):
– Back squat
Set 1&2: 2 @ 70-75%
Set 3&4: 2 @ 80-85%
Set 5: 1@ 90%
Set 6: 1@ 95%
B) EMOM x 12-18 min (4-6 sets):
1: 4-6 burpee box jump overs (24/20”)
2: 10-15 wallballs (20/14#)
3: 6 toes to bar + 20 double unders
Wednesday 9/7
A) Every four minutes, for 16 minutes (4 sets) of:
– Bench Press x 6-8 reps @ 20X1
– Supinated bent over BB row x 8-10 @ 20X1
B) 3 rounds for time:
– 25/20 chest to ground push-ups
– 20 Russian KB swings (70/53)
– 400m run
*Break push-ups when needed to insure proper form.
Thursday 9/8
A) E2MOM x 16 min (8 sets)
– 1 clean pull + 1 (squat) cleans + 1 split jerk
*Start at 60% and build to 90%.
B) EMOM x 10-12 min
E: 5 heavy thrusters (95-185/65-125)
O: 12/9 cal row
*row 15/12 cal if able
*thrusters should be tough but UB.
C) Not for time:
– 400m farmers carry (70/53, 53/35 per hand)
*don’t drop DBs/KBs on concrete!
Friday 9/9
A) E2MOM x 20 min (10 sets)
Sets 1-3: 3 high hang snatches @ 50-65%
Sets 4-6: 2 hang snatches @ 70-80%
Sets 7-10: 1 snatch @ 85-95%
Set 11 (optional): 1 snatch @ 101% (optional)
B) 3 rounds for efficiency:
– 6-8 rear foot elevated DB split squats @ 20X1
– 1 length hand over hand rope pull (heavy + fast)
– 2 TGUP per side (heavy but constant pace)
– 10 weighted V-ups (plate held overhead)
Saturday 9/10
8am Masters
9am CrossFit
10am Barbell – Clean & Jerk focus
Sunday 9/11
8am Endurance