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All Levels Class, Extra Strength and Weightlifting Programming for the week of October 31st 2016

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Monday
ALL LEVELS

Snatch
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

STRENGTH
Overhead Squat
Work up to a heavy single rep

Front Squat
Continue from OHS weight, work up to a heavy single rep

Back Squat
Continue from FS weight, work up to a heavy single rep

Tuesday
ALL LEVELS

100 Double under
50 Wallball
20 Toes to Bar
50 American KBS 2/1.5pood
20 Toes to Bar
50 Wallball
100 Double under

STRENGTH AND WEIGHTLIFTING
1. Snatch
10 x 2-1 @ 60-95%

2. Clean & Jerk
10 x 2-1 @ 60-95%

This is meant as a test day

Wednesday
ALL LEVELS

E3MOM x 10 rounds
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
Max shuttle sprint until 2 min mark
Rest 1 min

*scale to 1 round of cindy

STRENGTH
1. 5 rounds of:
Max L-sit hold
3 Strict Muscle ups

2. 100 GHD sit ups
*be smart, scale volume to suit your level

Thursday
ALL LEVELS

27-21-15 reps for time of:
Back Squat 165/115lbs
Handstand Push Up

STRENGTH AND WEIGHTLIFTING
1. Snatch
6 x 2 @ 75%

2. Clean @ Jerk
6 x 2 @ 75%

3. Front Squat
6 x 2 @ 85%

Friday
ALL LEVELS

A. Bench Press
5-5-3-3-2-1-1-1

B. For time:
50-40-30-20-10
Walking lunges @ 33% of front squat
Hammer Strikes 12/8lbs

STRENGTH
Make up on missed components

BARBELL CLUB
We will be doing prep for Battle in the Barracks

Saturday
ALL LEVELS

A. Back Squat 10-5-3-1-1-1-3-5-10 reps

B. AMRAP in 10 min
10 Toes to Bar
5 Squat Clean Thrusters 185/125lbs

WEIGHTLIFTING
Open to everybody, Just learning to lift or ready rock!!

Sunday
ALL LEVELS

“Artie”

AMRAP in 20 min
5 Pull Up
10 Push Up
15 Air Squats
5 Pull Up
10 Thruster 95/65lbs

WEIGHTLIFTING
announced the day of

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