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.
