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Week # 3 of 6 Monday 11/11/2024 Strength A. Snatch Balance, 5 sets of 3, building B. Split Jerk, 12 minutes for a heavy set of 3 Conditioning 6 Rounds For Time 2 minute AMRAP 5 Hang Squat Cleans (95/65, Rx+ 135/95) 5 Bar Facing

Week # 2 of 6 Monday 11/4/2024 Strength A. Overhead Squat, 5 sets of 3, across (max reps final set/set 5) B. Split Jerk, 5 sets of 3, across Conditioning Every 2:30 for 5 Rounds 5 Front Squats (115/75, Rx+ 175/115) 5 Push Jerks 10

Week # 1 of 6 Monday 10/28/2024 Strength A. Overhead Squat, 5 sets of 3, building B. Split Jerk, 5 sets of 3, building Conditioning 5 Rounds For Time 5 Thrusters (115/75, Rx+ 135/95) 10/8 Calorie Row Rest 1 minute b/w rounds Tuesday 10/29/2024 Strength

Interim Week # 1 of 1 Monday 10/21/2024 Strength Hang Squat Clean 6 sets of 3, building Conditioning 15 minute AMRAP 5 Front Squats (135/95, Rx+ 185/125) 10 Toes to Bar 15/12 Calorie Row Tuesday 10/22/2024 Conditioning “Diane” 21-15-9 Deadlifts (225/155) Handstand Push Ups Accessory

Week # 6 of 6 Monday 10/14/2024 Strength Back Squat 15 minutes to build to a heavy single Conditioning “Fran” 21-15-9 Thrusters (95/65) Pull Ups Tuesday 10/15/2024 Strength A1. Handstand Push Up, Accumulate 38-40+ reps A2. Power Clean, 4 sets of 3, across Conditioning 5

Week # 5 of 6 Monday 10/7/2024 Strength Back Squat 10 sets of 2, across Conditioning EMOM for 9 M1 10-12 Alternating Hang Dumbbell Squat Clean (50/35, Rx+ 2x24kg/2x16kg) M2 12-15 Pull Ups (Rx+ C2B) M3 30-50 Double Under Tuesday 10/8/2024 Strength A1. Handstand Push

Week # 4 of 6 Monday 9/30/2024 Strength Back Squat 15 minutes to build to a heavy double Conditioning For Time 200 Double Under 100/80 Calorie Row 50 Pull Ups (Rx+ C2B) 50 Wall Balls (20/14) Tuesday 10/1/2024 Strength A1. Handstand Push Up, Accumulate 33-35

Week # 3 of 6 Monday 9/23/2024 Strength Back Squat 7 sets of 3, across Conditioning 9 minute AMRAP 3 Strict Pull Ups 6 Toes to Bar 9 Burpee Box Jump Overs Tuesday 9/24/2024 Strength A1. Handstand Push Up, Accumulate 30-33 reps A2. 1 Clean

From Peter Chamberlin: For the 40+ crowd, do you have advice on how to think/rethink PRs? I think this question actually applies to all age groups at the gym, and it is useful for everyone to reframe their perspectives every few years for the sake

Week # 2 of 6 Monday 9/16/2024 Strength Back Squat 15 minutes to build to a heavy triple Conditioning 10 Rounds For Time 6 Pull Ups (Rx+ 3 Bar Muscle Ups) 9 Wall Balls (20/14) 12 Alternating Hang Dumbbell Snatches (50/35) 36 Double Unders Tuesday

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