MONDAY, OCT 24
Coach Abdul Workout #4 – Part A
AMRAP 12:
40 abmat sit-up or 30 GHD sit-up
15 strict handstand push-up
-Rest 5:00 before beginning part B-
Coach Abdul Workout #4 – Part B
6 rounds:
0:30 row, for calories
1:30 rest
TUESDAY, OCT 25
Back Squat 3RM
Build to today’s heavy set of 3 back squat.
If that is a PR, awesome! But if you get up to heavy weight and your body is not feeling a max out, go to what feels right for today.
There is no specific time limit, but you should be able to wrap this up in less than 25:00 (after warm-up).
Accessory
For quality:
30 weighted strict pull-up
WEDNESDAY, OCT 26
Cardio Ain’t Hardio
4 sets:
600m run (2 x 300m laps)
-Rest 1:1-
Pacing: Increasing effort each set. This means that each set is to be run FASTER than the previous.
THURSDAY, OCT 27
Metcon
10 rounds:
1 clean & jerk (225/155)
3 bar-facing burpee
5 box jump (30/24)
7 pull-up
FRIDAY, OCT 28
Reverse Sled Drag
3 sets, for quality:
50m reverse sled drag
Sleds should be loaded to allow a continuous (backward) walking pace. I am NOT looking for the heaviest weight you can load on the sled. This is more leg warm-up / knee prehab than max strength.
Metcon
AMRAP 15:
15 wall ball (20/14)
12/9 cal assault bike or 15/12 cal bike erg
50m mixed rack suitcase carry (2 x 53/35)
50m sled push (5/3.5)
SATURDAY, OCT 29
AMRAP 24, in teams of 2:
50/40 cal erg
40 DB bench press
30 ring row