Week 41 | 2018
Monday 10/8/18
1. Back Squats, build to a heavy 5 rep | 275#
2. Strict Press DB's x8 superset with Split Jerk Double | 40#'s and 185#
3. EMOM (every minute on the minute)
Min 1 - 1 Power Clean 135#
Min 2 - 2 Burpees
Min 3 - 3 Power Cleans
Min 4 - 4 Burpees
Min 5 - 5 Power Cleans
Min 6 - 6 Burpees... etc....
Completed 15 reps of the 17 power cleans | 151 reps total
Tuesday 10/9/18
1. Front Rack Reverse Lunges 3x5/5 | 95#,135#,165#
2. 3 Position Power Snatch (hip,knee,floor) 6 sets | 95#,95#,115#,115#,135#,145#
3. 5 Rounds for time with 45# bumper plate
15 push-ups feet on bumper
50' of 2 lunges and 2 air squats holding bumper
20 ground to overhead with bumper | 12:37
Wednesday 10/10/18
1. Partner Workout, You go, I go alternating rounds:
20 calorie assault bike
21 kettlebell swings 53#
12 pull-ups
24:26
Thursday 10/11/18 REST DAY
Friday 10/12/18
1. Squat Clean + Front Squats (5-4-3-2-1) + Push Press | 135#,165#,185#,195#,205#
2. 30 Muscle Ups for Time | 3:40
3. Dball 70# Ground to Over 7' Bar 3x5
Saturday 10/13/18
REST DAY
Sunday 10/14/18
3 mile backpack ruck, 40# pack, 1,000' elevation gain.
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