October - 2017

SLEEP & WEIGHT LOSS

Tuesday: 31 October 17

-- HAPPY HALLOWEEN -- Warm up 500 M Row 20 Band Pull Apart 10 Thruster @ 45/35lbs x 2 Clean Warm Up Barbell Cycling Practice @ 35% of 1 RM 5 Power Cleans 5 Shoulder to Overhead Rest 1:00 5 Power Clean and Jerks 5 Hang Squat Cleans Rest 1:00 5 Squat Cleans 5 Squat Clean Thrusters Olympic Lifting - - Clean Complex - 2 Clean + 3 Front Squats Build to a heavy. - Gymnastics 10 Cals Bike @ 500/400 Watts Max Unbroken TTB Rest 2:00 4 Rounds not for time - Conditioning 31 Double Un

Monday: October 30, 2017

- Warm up 1000 M Row - Olympic Lifting -- Snatch Warm Up With a Barbell 3 Reps High Power Snatch 3 Reps Hang Power Snatch 3 Reps High Hang Snatch 3 Reps Hang Squat Snatch 3 Reps OHS 2 Rounds -Snatch Build to a Heavy Snatch in 5 sets - Back Squat: Build to a heavy 1 Rep in 5 sets Gymnastics Work - Max Unbroken Set of Strict HSPU Rest 5 minutes then 5 Minute AMRAP of Kipping HSPU 100 M Row 8/6 Cals Bikw 10 Hang Power Cleans @ 115/75 Rest 4 Minutes x 6

Friday: 27 October 2017

Warm Up 10 Cals Bike 5 Push Ups 5 Each Arm - 1 Arm KB Swings 50ft Bear Crawl x 2 Barbell Cycling Warm up 5 Hang Power Cleans + Front Squats 5 Hang Cleans x 2 Rounds (Start with bar then add weight each round) Olympic Lifting - Every 90 Seconds x 8 8 TNG Power Cleans @ 155/105 Strength - 25ft DB Front Rack Walking Lunges x 3 AHAP Gymnastics - 25 Pike Ups 12 Barbell Roll Outs 25 Hollow Rocks 1:10 DBall Hold 150/100 x 3 Conditioning 30 Pull Ups 30 Box Jump Overs 30 KB Swings @

Thursday: 26 October 17

Warm up 3 Wall Walks 10 Cals Bike 10 Ring Rows 3 Rounds not for time. Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 22225 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds Olympic Lifting - Build to a Heavy Split Jerk Gymnastics Super set 4 Kip Swings + 4 Pull ups + 4 Chest to bar or 3 Kip Swings + 2 Hip to bar + 3 Bar Muscle Ups Rest 60 Seconds

Tuesday: 24 October 17

Warm up 500 M Row 20 Band Pull Apart 10 Front Squat with Barbell Tempo 3333 x 2 Clean Warm Up Barbell Cycling Practice @ 35% of 1 RM 5 Power Cleans 5 Shoulder to Overhead Rest 1:00 5 Power Clean and Jerks 5 Hang Squat Cleans Rest 1:00 5 Squat Cleans 5 Squat Clean Thrusters Olympic Lifting - - Clean Complex - Clean + 3 Front Squats Build to a heavy. - Gymnastics Tuck Front Lever Hold (Bar) : 20 Second holds 10 Strict Toes to Bars :20 Second Ring Holds 4 Rounds not for time -

Monday: October 23, 2017

- Warm up 20 Double Unders 25 ft Overhead Farmers Carry 2 Wall Walks 6 Dead bugs 2 Rounds - Olympic Lifting -- Snatch Warm Up With a Barbell 3 Reps High Power Snatch 3 Reps Hang Power Snatch 3 Reps High Hang Snatch 3 Reps Hang Squat Snatch 3 Reps OHS 2 Rounds -Snatch 2 position Snatch (high hang, hang, Build to a heavy Then 3 x 1 Full Snatch @ 90% - Back Squat: Build to a heavy 3 Rep then drop down to 70 % and build to a Heavy 1 Rep. Gymnastics Work - 10 Wall Facing Handstan

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