Week of October 21-26

Monday, October 21
Warmup and Plyo: Med Ball Situps, Big Toss
Strength: Bench, Empty, 50, 60 % x 5, 70, 80 % x 3, 90% x 3+
Then Training Max or 70% for max reps
Between Sets: Barbell Rows, 10 reps
***Watch the clock…do not lose bench sets for rows
Conditioning: 6 rounds :20 squats/:20 situps/:20 rest
Then 400-800 m run/bike/row

Tuesday, October 22
Olympic Work
Snatch, 35 min–work to heavy single for day
C&J,25  min–work to heavy single for day

Wednesday, October 23
Warmup and Dynamic/Stretching: Piriformis, Hip Flexors, Adductors, Glute
Strength: Deadlift, 40, 50, 60 % x5, 70%, 80% x 3, 90% x 3+
Then Training Max for 1-7, 70% for 8-15
Between Sets: KB Swings
Conditioning: 21-15-9
KB Swings, Pushups, Tuck Jumps

Thursday-Saturday, October 24-26 (during all class times)
Woodshed Barbells for Boobs or Runs for Ruthy
Choose from either:
1) “Grace”–30 clean and jerks for time (135/95), can certainly be scaled
2) Runs for Ruthy–8-12 Prowler sprints (gotta sprint it–180/90)
We will happily run warmups and progressions for folks who are doing Grace.
**Cash donation into the pumpkin for buy-in to these workouts.  $ will be split between Barbells for Boobs (a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere) in memory of Brant’s mom and The Lupus Foundation in our Ruthy’s continually strong name.

fill out this form to get started >>

Take the first step towards getting the results that you want!