4 x 8 rep, increasing weight

3 x 8

CONDITIONING
EMOM x10

Power Clean + Push Jerk + 20 30 DU

These are on the same minute. Overall RPE 4

Target: all sets across (same loading)

Tailoring Options

DU→ practice DU’s for 20sec each round→ 10 Grasshopper each round

A) 5 Sets: 1 Tall Jerk + 2 Split Jerks
B) OTM x 10 - 1 Jerk Drive + 1 Split Jerk

Tempaus 1RM

(2x1x70%, 1x75%, 1x80%, 1x85%, 1x90%, 1x95%, max, max, max)

Squat snatch daily max
Back squat daily max
Pendly row 5x5

3 rounds
20cal Row
5+5 DB Split Snatch (from floor)
5+5 DB Hang Power Clean + Push Jerk
10 Hollow Rock video
15-30sec Banded Lateral Walk video

---

10 Double Banded Passthrough video

4 rds both upper and lower body. First week 10 reps of each movement.

Upper body

Single arm DB/KB row with pause
rest 30 sec
Paused bicep curls with barbell
rest 30 sec
triceps kick backs with DB/light plate
rest 1 min

Lower body / midline
Paused sumo DL with barbell
rest 30 sec
band pull through 20 reps
rest 30 sec
rower roll out 6-8 reps
+2 reps
rest 1 min

Squat Flow video + Thoracic Flow video

Warm up of the week 9/30-10-4
100m run
10 knuckle draggers
10 squat jumps
10 pik-n-grass
10 walkouts
10 heels to rear-2 count
10 mountain climbers-2 count
10 hollow rocks
10 active spiderman
:30 samson per
1:00 min front rack stretch

Workout(20)
E.M.O.M
Even-5 cleans + 15 double unders or 40 singles
135/95-challenge-185/115

Odd-15/12 cal row

Opt(12)
Iso-core
3x8 giants
alternate hammer curl
alternate db shoulder press
tricep overhead ext
:20 floor single leg L-Sit
-work up to heavy flow of:
deadlift+hang clean+shoulder to overhead
-gym 🐐
-5x25m sprint

Finisher
50 oblique crunch
1:00 min hamstring stretch