5 - 11 October 2014

Sunday 5 October 2014
[1]  Rest / Recovery

Monday 6 October 2014
[1]  EMOM 6  minutes (3 sets)
1st min - Row 16 Cal
2nd min - 60 Double Unders
*Trying to build up to 10 sets
[2]  every 2 minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press (from Back) x5 reps @ 80-85%
Weight: 95, 105, 110, 110, 110
[3]  8 Rounds of the following complex. (max weight)
- 3 Back Squat
- 1 Thruster
- 1 Shoulder to Overhead
 Weight:  165, 175, 185, 165, 175, 185, 190, 195
 [4]  Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8-10 reps each @ 2111 @ 24kg KB
Rest as needed
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed

Tuesday 7 October 2014
[1]  Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
Weight:  205x5, 215x5, 225x6, 235x6, 245x5
[2]  Complete as many reps as possible in 4 minutes of:
- 1x Wallball 30lbs
- 1x Chest 2 Bar Pullups
Add +1 to each per round, up the ladder.
Score:  7+1 wallball
Rest exactly 8 minutes, and then:
[3] 
 Complete as many reps as possible in 4 minutes of:
- 1x Wallball, 2 for 1 @ 20lbs
- 1x Chest 2 Bar Pullups
Add +1 to each per round, up the ladder.
Score:  8 rounds

Wednesday 8 October 2014
[1]  Split Jerk Skill Work
With PVC:  Pressing Split Jerks 3x10, Jerk Balance 2x10
[2]  Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (215)
*Set 2 – 6 reps @ 60% (255)
*Set 3 – 4 reps @ 70% (305)
*Set 4 – 2 reps @ 80% (345)
[3]  EMOM 8 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (275)
Reset the barbell every time on the floor…do
not perform these touch and go.
[4]  Complete rounds of 21, 15 and 9 reps for time of:
Parallette Decline Deficit Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
Time:  11:21
[5]  Three sets of:
Reverse Hypers (unweighted) x 15 reps
Rest as needed
Strict Skin the Cat x 6 reps @ 3131
Rest as needed
GHD Situps x 15 reps
Rest as needed
[6]  Walking Lunges, 165lbs back rack  3x10

Thursday 9 October 2014
[1]  Rest

Friday 10 October 2014
AM:
[1]  6 Rounds for time
Run 400m
25 Pushups
25 Squats
Time:  16:38
PM:
[1]  EMOM 10 Minutes
1st min - 12 Alternating DB Snatches @ 55lbs
2nd min - 15 DB Push Press @ 35lbs per arm
~ 5 min rest, then right into ~
[2]  21 - 15 - 9 for time:
Alternating DB Snatches @ 55lbs
DB Push Press @ 35lbs per arm
Time:  5:54

Saturday 11 October 2014
[1]  Rest/Recovery (SICK)