Interim Week # 1 of 1
Monday 10/23/2023
Strength
8-10 sets
Squat Clean and Jerk Doubles
Conditioning
10-9-8-7…1
Hang Power Clean and Jerk (95/65, Rx+ 115/75)
Pull Ups
Tuesday 10/24/2023
Strength
A1. Deadlift, 5 sets of 5, building
A2. Strict Handstand Push Up, 5 sets of 5-10
Conditioning
For Time
1,000/800m Row
50 Push Ups
50 AKBS (24/16, Rx+ 28/20)
1,000/800m Row
Wednesday 10/25/2023
Conditioning
15 minute AMRAP
10 Toes to Bar
20 Alternating Dumbbell Clean and Jerks (50/35)
30 Double Unders
rest 3 minutes
10 minute AMRAP
Max Calorie Row
Thursday 10/26/2023
Strength
Tempo Back Squats (33X1)
7 sets of 3, building
Conditioning
4 Rounds
2 minute AMRAP
10 Burpee Box Jump Overs
Wall Balls w/ remaining time
1 minute rest
Friday 10/27/2023
Strength
8-10 sets
Snatch Pull + Power Snatch
Conditioning
“Randy”
75 Ground to Overhead (75/55)
Saturday 10/28/2023
Strength
A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets
A2. Ring Support, 3-4 sets of 20-30 seconds
Conditioning
EMOM for 15
M1: 5-10 Ring Dips
M2: 10/8 Calorie Assault Bike
M3: 30-50 Double Unders
M4: 10-12 Ring Rows
M5: 12/10 Calorie Row