Month: October 2019

Fitness

A) E3M x 4 sets:

– 8 deadlifts (heavier than last week)

– 8 L-seated DB press

– 8 alternating DB plank row

 

B) E3MOM x 4-7 sets:

– 250/200m  or 200/150mrow

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 strict pull-ups

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 8 @ 76%

Sets 2-4: 8 @ 70%

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 chest to bar pull-ups

 

*Goal is to keep pacing the same set to set

 

Fitness

E8MOM x 4-5 sets:

– 400m run 

– 10 double KB front squats

– 15 sit-ups

– 20 single arm DB push press (10/arm)

– 50 single unders (sub 40 lateral line hops)

 

Performance

E8MOM x 4-5 sets:

– 400m run

– 10 front squats @ 30%

– 15 toes to bar

– 20 single arm DB push press (10/arm)

– 40 double unders

 

*Try and keep pacing the exact same while also switching the order of movements every set.

 

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 4/side landmine goblet squat to single arm thruster + 8 ring rows

Station 2: 8 DB/KB Romanian deadlifts + 8 lemon squeezes

 

B) For time:

– 40/30 cal row

– 30 wall balls

– 15 double DB hang power cleans

– 30/22 cal row

– 25 wall balls

– 12 double DB hang power cleans

– 20/15 cal row

– 20 wall balls

– 9 double DB hang power cleans

 

Performance – clean and jerk complex

A) E2MOM x 8 sets:

– 1 power clean + 1 hang squat clean + 1 jerk

 

B) For time:

– 50 cal row

– 40 wall balls (20/14)

– 15 power cleans (115/75)

– 40 cal row

– 30 wall balls

– 12 power cleans (155/105)

– 30 cal row

– 20 wall balls

– 9 power cleans (185/125)

 

Scaled weights: 95/65, 115/75, 135/85