Wednesday, 29, Oct 2014

Skill work – cartwheels

Clean – 2×2@80%, 2@85%, 2@90%,
1@95%, 1@100%
- if technique isn’t ready for going
heavy, do 8×2@80% 1RM, EMOM

5 rounds
Row 250m
Bear crawl 60′
Rest 90 sec

Cash out
20-50 GHD sit-ups
Hangs from the bar (3x30sec)

Tuesday, 28 Oct 2014

Skill work – cartwheels

Deadlift (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@103%
- rest 90-120 sec between sets >80%

AMRAP in 10 min
7 ring HSPU
7 max effort broad jumps
Run 200m

Cash out
20-50 back extensions

Monday, 27 Oct

Skill work – cartwheels

Squat (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@103%
- rest 90-120 sec between sets >80%

5 rds
In 1+30, complete
Muscle ups (men=5, women=3)
AMRAP pwr clean & jerk (60%
of jerk 1RM)
Rest 1+30 between rounds

Cash out
50-100 Abmat sit-ups
Hangs from the bar (3x30sec)

Thursday, 23 Oct 14

Skill work – cartwheels

Box squat(DE) – 8x3reps@60% 1RM
of the back squat
- rest 60 sec between

AMRAP in 4 min
15 pwr snatch (50% 1RM)
15 KTE
Rest 2 min
AMRAP in 4 min
10 OH squat (same bar)
10 Abmat sit-ups

Cash out
Turkish get-ups (5L,5R)
Hangs from the bar (3x30sec)

Wednesday, 22 Oct 14

Skill work – cartwheels

Clean – 2×2@80%, 2×2@85%,
2×2@90%

The Topeka Shop Chipper
For time:
10 deadlift (135/95 lbs)
20 wallball (20/14 lbs)
10 hang pwr clean (same bar)
20 KB swing (24/16 kg)
10 front squat
20 box jump (24/20″)
10 push press
20 pull-ups
10 back squat
20 burpees

Cash out: 50-100 Abmat sit-ups

Tuesday, 21 Oct 14

Skill work – cartwheels

Deadlift (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@97%
- rest 90-120 sec between
sets >80%

AMRAP in 15 min
Run 400m
Rest 1:1

Cash out
40-60 walking lunges
One max rep set ring push-ups

Monday, 20 Oct 14

Skill work – cartwheels

Use weights achieved during the last
two weeks (103/105%) as the new
100% reference for this cycle.
Squat (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@97%
- rest 90-120 sec between
sets >80%

10-9-…-1 rep RFT
Wallball (20/14 lbs)
Pull-ups (CTB if able)
KB swing (32/24 kg)

Cash out
20-50 ring dips
20-50 GHD sit-ups