MONDAY, OCT 31
Deadlift Build-Up
Deadlift Triples
Build to 70% of 1RM (in sets of 3)
This is warm-up for the metcon. Perform sets of 3 the entire time, building to approx 70% of your 1RM. This should ensure you are ready to go for the weight in the metcon.
Metcon
10 rounds:
16/12 cal erg, or 12/9 cal assault bike
10-9-8-7-6-5-4-3-2-1 deadlift (60% of 1RM)
TUESDAY, NOV 1
EMOM 21:
Min 1 – 6-10 pull-up (CTB optional)
Min 2 – 2-4 wall walk (handstand walk optional)
Min 3 – 10 front rack lunge
WEDNESDAY, NOV 2
Thruster
Thruster, from floor
3-3-3-2-2-2-1-1-1
Build to today’s heavy single
Finisher
3 sets:
0:30 side plank, left
0:30 side plank, right
0:30 plank
Rest as needed between sets
THURSDAY, NOV 3
Metcon
For time:
200m run
40 dual DB deadlift (2 x 50/35)
400m run
200m dual DB farmer carry (2 x 50/35)
800m run
200m dual DB farmer carry (2 x 50/35)
400m run
40 dual DB deadlift (2 x 50/35)
200m run
FRIDAY, NOV 4
Coach Vlad Workout #1 – Part A
For time:
15-12-9-6-3
Hang power clean (135/95)
Toes-to-bar
Box jump
-Rest 3:00 before part B-
Coach Vlad Workout #1 – Part B
ARMAP 7:
30 double-under
10 burpee box jump-over (24/20)
-Rest 3:00 before part C-
Coach Vlad Workout #1 – Part C
For time:
30 front squat (135/95)
30 shoulder-to-overhead (135/95)