Monday 31st October - Saturday 5th November

Monday:
++ Benchmark Retest ++
5km run


Tabata Abmat situp
8 x 20/10


Tuesday:
Strength/ skill:
'Death by'
Strict pullup
EMOM add 1 rep until failure. 12 minute cut off. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5.


Conditioning:
5 rounds
10 Power snatch @ 42.5/30kg
30 Double unders


Wednesday:
++ November Benchmark ++
1rm back squat


Conditioning:
3 rounds
15 box jumps @ 60/50cm
15 T2B
15 OHS @ 52.5/35kg


Thursday:
Strength/ skill
'Death by'
Hand release pushup (starting at 3)
EMOM add 1 rep until failure. 12 minute cut off. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5.


Conditioning:
750m row
50 push press (no jerks) @ 35/25kg
30 deadlifts @ 80/55kg
*one bar


Friday:
Strength:
A1: 10 Back rack reverse lunge
A2: 8-10 Partner GHR
x 4


Conditioning
3 rounds for accumulate reps on an ascending clock (2:00/ 2:30/ 3:00)
15/12 cal AD
Max front squats in remainder at acceding loads
Rx = 60/70/80// 40/45/50kg
Rest 2 minutes between rounds