Week of October 9, 2023
Week 5 of our fall Fuerte strength cycle. The week of October 16 will be PEAK WEEK so this week we are “deloading” from super heavy weight to give our central nervous system a chance to recover for smashing all of our personal records next week!
We’re also switching up the order of movements this week as we’ll be testing out Hang Power Clean this Friday.
Then next week 10.16.23 we’ll do
Monday bench
Tuesday squat
Wednesday push press
Friday deadlift
MONDAY 10.9.23
Black 1 - Barbell Cardio - 12 minutes
Power clean & push press
Complete 3 sets of 10 unbroken reps
50-55-60% of your 1RM push press
Block 2 - 15:00-21:00
Gymnastics Pump EMOM 6
M1) 5 Tempo Pull-Ups
M2) 5 Tempo Ring Dips
Block 3 - 24:00-40:00 EMOM 16
M1) 18/15 Calorie Row
M2) 12 HSPU
M3) 12/10 Calorie Bike
M4) AMRAP 123 Up Downs
Cap work at :45 each minute
TUESDAY 10.10.23
Block 1 - Front Squat 3x10 - 15 minutes
50-60-70%
Athletes may hit heavy single after but do not exceed 90%
Block 2 - Step Ups - 18:00-28:00
For QUALITY - NOT Time
3 Sets
10 Double DB Box Step Ups per side
Same as last week. Athletes who struggled try to master it this week or go heavier!
Block 3 - 31:00-40:00
21-15-9 FOR TIME
Double DB Front Squats 50/35 lbs
Toes to Bar
WEDNESDAY 10.11.23
Block 1 - Bench Press 3x10 - 15 minutes
50-60-70%
Athletes may hit heavy single after but do not exceed 90%
Block 2 - 18:00-38:00 - AMRAP 20
Run to 6th Floor
15 Chest to Bar Pull-Ups OR Ring Rows
15 Ring Dips OR HR Push-Ups
No bands today.
39:00-42:00 Buyout
3 minute Abs - Coach Choice
THURSDAY 10.12.23
Block 1 - Push Press 3x10 - 14 minutes
50-60-70%
Athletes may hit heavy single after but do not exceed 90%
Block 2 - 18:00-42:00
Skill n Sweat AMRAP Intervals
1:30 Work, :30 Rest for 24:00 (3 Rounds)
M1) Handstand Walk OR Wall Walks
M2) Calorie Row
M3) Box Jump/Step Overs
M4) :30 Side Plank / Side + :30 Russian Twists
FRIDAY 10.13.23
Block 1 - Hang Power Clean 1RM - 18 minutes
5@50% - 4@60% - 3@70% - 2@80% - 1@88% - 1@95% - 1@101%
Block 2 - Deadlift 3x10 - 18:00-28:00
50-60-70%
Athletes may hit heavy single after but do not exceed 90%
Block 3 - 31:00 - 41:00
Teams of 2 AMRAP Relay
10 Power Snatch 75/55 lbs
30 Double Unders OR :30 Practice