Workout of the Day

Monday-Sunday 191014-1020 - Competition

Monday 10/14
Warm Up
3 rounds:
5/side Lateral Box Step Ups
5/side Single Arm High Pulls
100 ft Single Arm Suitcase Carry (light weight)

A1. Back Squats 5×3 (100% of Clean)
A2. Weighted Pull Ups 5×3, increasing

B. 3 rounds:
500 m Row (at 2 k pace)
Rest 30 seconds
5-8 Ring Muscle Ups
Rest 30 seconds
500 m Row (at 2 k pace)
Rest 30 seconds
5-8 Bar Muscle Ups
Rest 30 seconds

C. 3 rounds:
20 GHD Sit Ups
30 second front Rack Hold
200 ft Farmers Carry

Tuesday 10/15
A. Back Rack Reverse Lunges 4×10, building

B. 4 rounds for time:
10 Toes to Bar
10 Goblet Kettlebell Box Step Ups (24/16)
40 Double Unders

Time Cap: 10 minutes

C. 5 rounds of 45 seconds to complete:
15/12 calorie Bike
ME Dumbbell Push Press, increasing weight
Rest 2:30 minutes

Wednesday 10/16
Rest Day/Active Recovery

Click here for the rest of this week’s Competition programming:

Sunday-Sunday 191013-1020 - Specialty

Endurance
Sunday 10/13
“Forced Air Heating 2.0”
5 rounds for time of:
25/20 Calorie Row
6 Turkish Get Ups (24/16)
600 Meter Run

Time Cap: 35 minutes

Wednesday 10/16
“Come Away With Me”
Every 5 minutes, complete 6 rounds of:
400/350 m Row
5//arm Single Arm Dumbbell Clean and Jerk (50/35)
10 Alternating Dumbbell Snatch (50/35)
10 Dumbbell Weighted Sit Ups

Functional Strength
Sunday 10/13
A1. Axle Bar Deadlifts 5×3, building
A2. Paloff Presses from Split Stance 5×10/side

B. 12 minute alternating EMOM:
M1 – 10 Axle Bar Viper Presses
M2 – 12 Dumbbell Curls
M3 – 30 second Wall Sit

Sunday 10/20
A1. Dual Dumbbell Chinese Rows 6×5, building
A2. Push Ups 5×8-10

B. 5 rounds for time:
5 Chin Ups
50 ft Bear Crawl
10 Dual Kettlebell Sumo Deadlifts
50 ft Bear Crawl

Note: Rest as needed, but only after completing a full round.

Gymnastics
Skill: Butterfly Pull Ups

Olympic Weightlifting
Sunday 10/13 (28th St) and Saturday 10/19 (UWS)
Drop to Split + Behind Neck Jerk
4×1+1

Jerk
7×1

Wednesday 10/16
Snatch
3×3, 3×2, 3×1

Back Squat
4×4

Sunday 10/20 (28th St) and Saturday 10/26 (UWS)
Clean
3×3, 3×2, 3×1

Behind Neck Press
5×5

Barbell Programming 10/13 through 10/17

Kilos & Giving/American Masters Week 11
We’re shifting gears to competition prep work now. Just like we trained at the end of the summer, the focus is on quality of work rather than just numbers. Have no expectations coming into practice, I will help you determine the appropriate training weights for the day.

Sunday 10/13
Jumping Overhead Squat
Bar/5×5
Snatch
20 empty bar reps
50% x 10 minutes
Clean + Jerk
20 empty bar reps
50% x 10 minutes
Snatch Pull
X/3×7

Monday 10/14
Snatch
45 minutes
Rack Jerk
30 minutes
Situps
45 reps
Bent Over DB Rows
4×15

Tuesday 10/15
Jumping Overhead Squat
Bar/5×5
Snatch
30 empty bar reps
50% x 15 minutes
Clean + Jerk
30 empty bar reps
50% x 15 minutes
Snatch Pull
X/3×7

Wednesday 10/16
Clean + Jerk
30 minutes
Snatch Balance
20 minutes
Situps
45 reps
Bent Over DB Rows
4×15

Thursday 10/17
Front Squat – sets across
X/2×10
Back Squat – sets across
X/2×10
Hanging Knee Raises – pause at top
30 reps