Week of 10.2.23

Week of 10.2.23

Week 4 Fall Fuerte - 5x5 on all lifts this week!

It is likely athletes will experience some form of central nervous system fatigue by this week in the program with all the heavy volume we’ve done in the first 3 weeks.

Athletes who feel beat up shouldn’t worry about hitting exact prescribed percentages. Aim for a challenging set of 5 by feel. For example, If 75% feels like 90% on a lift this week, keep your top sets there.

But for athletes that feel good, send it and try to hit 87-90% for 5RMs!

MONDAY 10.2.23

Block 1 - 5x5 Bench Press - 15 min

50% - 60% - 70% - 80% - 87%+

Block 2

3 Sets - 17:00-27:00

20 Incline Alternating DB Bench Press

10-15 Kipping Pull-Ups (bands allowed to practice Kip with full ROM)

Athletes not yet ready for pull-ups may also do ring rows.

Block 3 30:00-42:00 - EMOM 12

M1) 15-25 Ring Dips OR HR Push-Ups

M2) 18/15 Calorie Row

M3) 15 BTN Tricep Extensions (50/35 lbs)

M4) AMRAP 123 Up Downs

Scoreboard: count minutes 1-3 only

Total possible 174 male, 165 female

Rx = unassisted ring dips + 50/35 lb DB

TUESDAY 10.3.23

Block 1 - Front Squat 5x5 - 18 Min

50% - 60% - 70% - 80% - 87%+

Block 2  - 21:00-31:00

3 Sets

10 Double DB Box Step Ups Right

10 Double DB Box Step Ups Left

Rx: two 50/35 lb DBs

Go Heavy but pick weight that allows you to step completely with one leg with NO assistance from the other

Block 3 - 34:00-43:00

EMOM 9

M1) 8 Seesaw Lunges Right (hold 1 DB)

M2) 8 Seesaw Lunges Left (hold 1 DB)

M3) 16 Heel Elevated Goblet Squats

Rx: 50/35 lb DB

WEDNESDAY 10.4.23

Block 1 Push Press 5x5 - 15:00

50% - 60% - 70% - 80% - 87%+

Block 2 - 17:00-27:00

3 Sets

16 Alternating Overhead DB Press

10 Strict Tempo Pull-Ups

Block 3 30:00-42:00

EMOM 12

M1) 12 HSPU OR DB Push Press

M2) 15 Toes to Bar

M3) 18/15 Calorie Row

Total Possible: Male 180, Female 168

Rx:

head and hands on even surface for HSPU

Both toes physically Touch Bar

THURSDAY 10.5.23

Block 1 - Hang Power Clean 5x5 - 15:00

50% - 60% - 70% - 80% - 87%+

Block 2 -20:00-40:00

Cardio Pump AMRAP

Run to 6th Floor

50 Dubz or 1:00 practice

40 Russian Twists

3 Wall Walks

20 Alternating Bicep Curls

Long time domain AMRAP means athletes should PACE. Advanced athletes should be able to get 4+ rounds. Everyone aim for 3.

FRIDAY 10.6.23

Block 1 - Deadlift 5x5 - 17:00

50% - 60% - 70% - 80% - 87%+

Block 2 - Hip Thrusts - 18:00-28:00

3-4 Sets of 6 Reps

Build to HEAVY

Block 3 - 32:00-42:00

Teams of 2 AMRAP Relay

10 Power Snatch 95/65 lbs

10 Burpees Over Bar

Athlete A completes 10 snatch + 10 burpees while Athlete B rests

Athlete B completes 10 snatch + 10 burpees while Athlete A rests

Rinse repeat

Intensity is KEY. Athletes should finish rounds in 90 seconds or faster.

SATURDAY 10.7.23

Skill: Muscle-up Low Ring Progression

Block 1: Skill EMOM 12

M1) Pull Attempts at your highest skill level (muscle-ups or pull-ups)

M2) Double/Struggle Unders

M3) AMRAP Runningman sit-ups

Work :40 each minute

Block 2: Deuces Wild 23.1 Retest

For Time Follow the Leader Style

27-21-15-9

Row Calories

Burpees Over Rower

18:00 cap

Athlete A starts seated on Rower then rows 27 calories

Athlete B then resets Rower and rows 27 calories

Athlete A does 27 burpees over rower

Athlete B does 27 burpees over rower

Etc until Athlete B does 9 burpees over rower

Movement Standards

Rower must be reset to zero before each caloric row

Burpee: athlete starts standing tall. Athlete may step or drop to the floor but chest and thighs must physically touch the ground before athlete returns to feet.

Rx: both feet must leave floor and clear the rower then both feet must touch floor on the other side to complete rep.

Scaled: athletes may step over rower