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October Week 3

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Monday
SWEAT
AMRAP 40
100m Farmers Carry [1DB|1KB]
15 Russian KB Swings
15 KB Curls
15 Alt DB Push Press
15 DB OH Tricep Ext
15 Wtd Hanging Kneee Raises
1 Build Lap

Tuesday
Strength
4×10
Back Squat
60% of 2RM

Conditioning
12 Min Cap
5Rounds
5 DB Hang Cleans 50/35
10 Burpees Over DBs

Wednesday
STRONG
4×5 3 Position Bench
Wide Grip
Regular Grip
Close Grip

Superset 2
4×10
Neutral Grip DB Bench
4×5
Wtd Push Ups

4×20
Russian Twist
Toe Touch

5x20s
Wtd Plank Hold

Thursday
Strength
12 Min Find Heavy 5R Hang Clean

EMOM 20
M1: 40 Double Unders|90 Singles
M2: 5 Hang Power Cleans
M3: 8 Pull Ups
M4: REST

Friday
Strength
Back Squat
5×4 @ 80%

Strength 2
5×3 Trap Bar Deadlift

Saturday
COME PARTY!!!