strength

Squat
Strength: 3*5@75% of 3's (back off)
Hypertrophy: 3*10 @75%

accessory

3 sets of 8-12
DB step ups
Glute bridges
*reduce load from last week

workout

AMRAP 12 mins
In pairs
one in one out
10 sandbag squats
50m sandbag carry

4 sets
(deficit ) Strict HSPU x 6-8
legless rope climb x 2

Scaling : high boksz for rope climb

2 mins rest btw sets

A1) Close Grip Floor Press
3 x 6-8. Rest 45s.
– 3 moderate/heavy sets of 6-8

A2) Ring Rows
3 x 12-15. Rest 45s.
– slight pause at top of each rep
- heavy but unbroken sets

strength

Jerk

Advanced: A: 3*3 push press @75% of last session
B: 3*3 split jerk @75% of last session
Novice: A: tall jerk 5*3
B: 3*5 Push press @75% of last session

workout

3 rounds

Max rep push ups
Max rep ring rows
2 mins skipping
1 min rest

afterparty

Accumulate 2mins handstand hold in a few sets as possible

1A) HAND STAND 4X30S
1B) STRICT C2B + NEGATIVE 4X6+10S

🍁🧘‍♂️🧘‍♀️🧘🍁

8 x 20s ON / 10s OFF:
A) Alt. V-ups
B) High Box Jumps 80/60cm

Score: Lowest reps on both added together

EMOM 10:
3 Back Squats @70-80%

strength

Bench
strength 7*3
hypertrophy 7*6 (45sec rest)

accessory

3 sets of 8-12 reps
DB bench
Single arm row

workout

3 rounds
2 lengths arm over arm sled
Max rep single arm bench (if more then 12 reps, increase weight next round)
Max rep single arm rows at bench weight
10 turkish roll ups each arm
Max rep banded low row (more than 20 reps, increase resistance)
Max rep push ups

• score is total single arm rows and push ups
• choose either accessory OR workout today

1.) Row/Bike (~45s.)
2.) T2B (~30s.)
3.) Burpee (~45s.)
4.) DB snatch (~30s.)

• You choose reps/weights.