The Week Ahead:

Last week of this strength cycle. Building up to a heavy 3 RM in all three big lifts this week.

Monday, September 16th

STRENGTH:

A.) BB Front Squat
Establish 3RM

B1.) Kick Stand RDL 2 x 8
B2.) Side plank 2 x :45/side

Metcon:

15:00 EMOM
1st - 15 KB Swings #70/53
2nd - 10/8 Calories Assault Bike
3rd - 15 Supine Rows

Tuesday, September 17th

STRENGTH:

A.) BB Bench Press
Establish 3RM

B1.) Weighted Push Up 2 x 8
B2.) Cable Face pulls 2 x 12

METCON:

3 RFT:
21 Wallballs
15 Ring Dips
9 Chest to Bar Pull Ups

Wednesday, September 18th

OLY SKILL WORK:

10:00 EMOM :
Hi-Hang Power clean - 3 reps

METCON:

2 rounds of of 6:00; 2;00 Recovery:
3 Power Cleans
6 Alt Reverse Lunges
24 Double Unders

Thursday, September 19th

Metcon:

20:00 AMRAP
10 Calorie Row
10 Toes to Bar
10 burpees
200m run

Friday,  September 20th

A.) Deadlift
Establish 3RM

B1) Tempo Goblet Squat - 2 x 10 Tempo 3030 B2) Straight Arm Banded Lat Pull Down-2x10

METCON

5 RFT of:
5/side Sandbag on Shoulder Turkish Get Up
10 Zercher Sandbag Gep up
80 yardFarmer Carry #70/45