B|W 60 September 16th - September 21st, 2019

Monday

Iron

Take 20 minutes to build to today’s 1-RM Snatch

Performance and Fitness

Every minute, on the minute, for 20 minutes:

Even minutes – Row 9/7 cals

Odd minutes – Power Snatch + Overhead Squat or Squat Snatch x 1.1reps @75-80% of today 1RM

Tuesday

Performance and Fitness

In 9 Minutes Complete

400m Run

500M Ski

1k Bike

60 FT Plate Push(45/25)

X 4 Sets

Wednesday

Iron

Every 3 Minutes, for 18 Minutes

Back Squat 

7,5,2,7,5,AMRAP

*Set 1 – 7 reps @ 70-75%

*Set 2 – 5 reps @ 75-80%

*Set 3 – 2 rep @ 80-85%

*Set 4 – 7 reps @ 75-80%

*Set 5 – 5 reps @ 80-85%

*Set 6 – AMRAP@ 85-90%

Thursday

Performance and Fitness

5 Rounds for time

25/20 Cal Row

10 DBall Over Shoulder (100/70)(70/50)

20 GHD Situps (30 Abmat Situps)

Friday

Iron

Every 3 minute, for 15 minutes (5 sets):

Push Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):

Push Jerk x Max Reps @ 80-85% of today’s 1-RM

Performance and Fitness

9 Minute AMRAP

4,8,12,16…..

Box Jump Overs (24/20)

One Arm Hang Clean and Overhead (50/35)(35/20)

Pull Ups Rx(Jumping Pull-ups)

Ryan Thompson