The Weekly Preview (Oct 9-Oct 15)

The Weekly Outlook

This is the final week before testing week for the Clean Challenge and we are going to be testing our 3 rep Max Back Squat as well as testing some workouts you will be seeing in the upcoming Monster Mash Competition on October 28th! Save the date because the gym will be closed on that day. However you can definitely come and watch all the action as we have some athletes competing that day!

Monday:

Monster Mash Event #1
Focus here is barbell cycling and working on Power Cleans and Jerks

Tuesday:

Today we are working on Double Unders and Toes to Bar and focusing on moving fast and outpacing the clock. This will be an escalating ladder of work as well as an increase in time domain on each interval.

Wednesday:

Back Squat 3RM today and for the Conditioning portion we will be focusing on leg strength accessory work and getting on those Bikes!

Thursday:

“Jerry’s Broken”
Think cardio intervals on both the Run and the Row.

Friday:

“Monster Mash Event #2”
Rx:
13min AMRAP
5-10-15-20-25…
HSPU
C2B Pull-Ups
Box Jump Overs at 24/20
DB Snatch at 70#/50#

Open:
13min AMRAP
5-10-15-20-25…
HR Push-Ups
Pull-Ups
Box Jump Overs at 24/20
DB Snatch at 50#/35#

Saturday:

Breaking out the Sandbags today with a fun partner workout!

Sunday:

Strength Work: Incline Bench Press and Rotational Core Work
Conditioning: KBS and Dips

Enjoy the Week and watch out for the Snow Monday!

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