A) Build to a heavy Push Press double in 8-10 min
B1) Close grip bench press 3-4×4 @ 30X1; R30S
B2) DB bent over row 10-15 reps/side @ 20X1; R2-3M x 3 sets
C1) 75 m farmers carry AHAP; R10S
C2) 5-15 vertical ring rows @20X1; R20S
C3) AMRAP HSPU (-2); R2-3M x 3 sets
4-5 sets 95% effort:
– Row 400m
– 10 wall balls (20/14)
– 10 CTB pull ups
– 10 box jump-SD (24/20”)
– 10 burpees
Rest 3-4 mins; every set same pace
A) EMOM x 6
– 2 moderate snatch balance, perfect form
B) Hang squat snatch – build to a heavy double 6-8 sets
+
With a 3 minute running clock for 3 sets:
Run 400m then complete AMRAP of the following…
– Ring dips
– KB snatches 53/35
– DU
R3M
A) Build to a 1RM split jerk in 10 min
+
8 min TnG power clean+push jerk practice (don’t fatigue)
+
“Grace”
– 30 clean and jerks for time (135/95, 115/75, 95/65, 75/45)
*This is ground to overhead style
+
3 min accumulated FLR on rings OR 5 min on floor
A) Build to a heavy TGUP on each arm in 8 min
+
EMOM x 20-24 min
min 1 – 8 tough DB snatches alternating
min 2 – 4-8 HSPU
min 3 – 10 goblet squats – heavy
min 4 – 20 sit-ups
+
Farmer’s carry until failure – 1 attempt (70/50)
– record meters travelled
A) Every 90 sec x 8 sets
– split jerk off rack; building from 60-85%
B) Weighted pull-ups 2-3×3; R2M – building
+
10 min AMRAP at 80-90% aero:
– 8 burpee over the box jumps (24/20”)
– 200 m run
Reminder: Meeting this Thursday evening
We need your help!
Barbells & Handlebars, our annual fundraising competition, is going down on November 22nd at Community Brewery and is right around the corner. Once again, we will be giving all proceeds to Movember but we can’t do it alone..
This year we would like to make our biggest donation yet but we need your help! Whether you plan to compete or not we are going to need some members to help us round up sponsors and run the event. If interested, please join us at the gym this Thursday evening (9/25) at 8:30pm. The meeting will take place at the gym and shouldn’t last too long.
A) EMOM x 8
4-5 Hang power snatches @60-65% (TnG if able)
B) EMOM x 8
2-3 Back squats @60%
C) EMOM x 10
Even: 12/9 cal row
Odd: 5 Burpees + 20 DU