MONDAY, OCT 3
Clean & Jerk
Every 2:00 x 6:
Clean + split jerk
(1+2)
Every 2:00 for 6 rounds, perform 1 clean (power or squat) + 2 split jerks. Build in weight as needed.
Metcon
AMRAP 12:
2-4-6-8-10…
Strict pull-up
Clean & jerk (115/75)
*50m dual farmer carry (2 x 70/53)
TUESDAY, OCT 4
Back Squat
Every 3:00 x 6:
3 back squat
Begin @ approx 70% and build as needed.
Accessory
3 sets:
10 Goblet Cossack squat, alt leg (5/leg)
WEDNESDAY, OCT 5
Coach Abdul Workout #1
Every 3:00 x 5 rounds:
3 strict ring muscle-up
9 toes-to-bar
12/9 cal row
Note time each round, score is sum total of time across all rounds.
This workout will require some customization for each person, check out the notes for more info.
THURSDAY, OCT 6
Metcon
5 rounds:
300m run
6 deadlift (75%)
750m/650m bike
-Rest 2:00-
FRIDAY, OCT 7
Odd Object Strength
3 sets:
2 x 30′ hand-over-hand sled pull
Metcon
2 rounds:
40/32 cal erg
30 dual DB push press (2 x 50/35)
20 burpee