Tuesday, October 12

Rebuild: 12 pm (programming below)

XT Strength: 5:30pm (programming below)

Skill:

Split Jerk

Strength:

Clean & Jerk 2-2-1-1-1-1-1-1-1-1

Rest as needed between sets.

Complete sets every 2 mins for 20 mins.

Set 1-2: 1x2 at 70-75% 1RM

Set 3-4: 1x1 at 80-84% 1RM

Set 5-6: 1x1 at 85-90% 1RM

Set 7-8: 1x1 at 91-95% 1RM

Set 9-10: 1x1 at 96+% 1RM

If you’re feeling good, aim for a new PR!

WOD:

Teams of 2

6 rounds for time of:

20/15 Assault Bike Calories

Partner Plank Hold

Time cap: 24 mins

The team member on the Assault Bike cannot be working to accumulate calories unless their partner is holding a perfect prone plank position– hands separated in line with shoulders, body in a perfect line from ears to shoulders to hips to ankles.

Rebuild:

3 rounds for quality of:

15 Weighted Glute Bridges

Side Plank, L 45 secs/R 45 secs

3 rounds for quality of:

10 Dumbbell Push Press

10 Dumbbell Goblet Box Step-ups

XT Strength:

Dead Lift 5x5

Clean & Jerk 2-2-1-1-1-1-1-1-1-1

Rest as needed between sets.

Complete sets every 2 mins for 20 mins.

Set 1-2: 1x2 at 70-75% 1RM

Set 3-4: 1x1 at 80-84% 1RM

Set 5-6: 1x1 at 85-90% 1RM

Set 7-8: 1x1 at 91-95% 1RM

Set 9-10: 1x1 at 96+% 1RM

If you’re feeling good, aim for a new PR!

3 rounds for quality of:

15 Weighted Glute Bridges

Side Plank, L 45 secs/R 45 secs