The winner is Derek
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10/6
15 min 20 Hammer Swings 30 sec L-Sit 10/7 4 Rounds 3 Rope Climb 6 Ladder Icky Shuffle 12 alt KB / Dumbbell Power Snatch @ 1/4 Max snatch 10/8 Find Your Max Bench Press 7, 5, 5, 3, 3, 3, 1, 1, 1, 1 Compare to 4/10/24 10/9 21 - 15 - 9 Back Squat @ 55% 42 - 30 - 18 V Ups 10/10 Test Arnie Compare to 6/30/20 10/11 15 Min 2, 4, 6, 8, 10 . . . Evil Wheel Power Snatch @ 55% 10/12 Weight Ladder 1 rep Shoulder Press every minute Start at 50% max Increase the weight each minute by 5 - 10 lbs each minute
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Warm up
3 Rounds 10 Situps 10 Kettlebell Swing Workout 15 min 20 Hammer Swings 30 sec L-Sit Oly Power Snatch No Jump - 55% x 2, 58% x 2 x 3 sets Snatch (5 singles at each weight On The Minute); then work to a Heavy Single - 70% x 1 x 5, 75% x 1 x 5, 80% x 1 x 5, Heavy Single Flat-Footed Snatch Pull - 100% x 2, 105% x 2, 110% x 1 x 3 sets Back Squat - 78% x 3, 80% x 3 x 2 sets 3 sets Weighted plank x 20-30 sec Basically Advanced - Week 10 of 12 Stretch 2 min Foam Rolling Lats 2 min Banded Trap Stretch 2 min ab stretch leaning back (end of video) Warm up
3 Rounds 250M Row 10 DB Z Press 10 Air Squats Workout Test AMRAP in 20 minutes 10 Handstand Pushup 20 Pistol (alternating legs) 30 Pullups 15 Handstand Push-Ups 30 Pistols (alternating legs) 45 Pull-Ups 20 Handstand Push-Ups 40 Pistols (alternating legs) 60 Pull-Ups 25 Handstand Push-Ups 50 Pistols (alternating legs) 75 Pull-Ups 30 Handstand Push-Ups 60 Pistols (alternating legs 90 Pull-Ups Oly Rest Day Stretch 2 min figure-4 glute foam roll 2 min Foam Rolling Lats 2 min barbell bicep mash  Warm up
3 Rounds 10 Pushups 10 Arch Ups Workout Tabata 20 sec Ring Push Ups 10 sec Rest 20 sec GHD Hip Extension 10 sec Rest Oly Pause Power Jerk (3 sec) (5 singles each weight On The Minute) - 65% x 1 x 5 sets, 70% x 1 x 5 sets, 75% x 1 x 5 sets Power Snatch into Overhead Squat - 70% x 2, 75% x 2, 80% x 1 x 4 sets Push Press - 75% x 2, 80% x 2, 85% x 1, 88% x 1, 90% x 1 Clean Deadlift - 115% x 1 x 3 sets 3 Sets Jack Knife complex - 4 each x max Pullups x max (assist as needed to get a minimum of 10/set) Stretch 2 min Sit and Reach 2 min Doorway Pec Stretch / each  Warm up
250 Row 5 Deadlift @ 35% 250 Row 5 Deadlift @ 45% 250 Row 5 Deadlift @ 55% Workout 5 Rounds 6 Tire Flips 24 Double KB Clean Oly Tall Snatch - 28% x 3, 30% x 3 x 2 sets Snatch (% of Heavy Single) - work up to HS x 1, 90% x 1 Tall Split Jerk - 25% x 3, 27% x 3 x 2 sets Clean and Jerk (% of Heavy Single) - work up to HS x (1+1), 90% x (1+1) Front Squat - NO failed reps - 75% x 2, 80% x 2, 85% x 1, 88% x 1, 88% x 1 x 2 sets *Increase BOLD weights if you feel good Abs & accessory work of choice - use this time to focus on individual weaknesses/problem Stretch 2 min lacrosse ball upper back / side 3 sets of 15 reps Reverse Hyper Extension or no machine Hey Ya'll, No pool this weekend, the Hull family is butchering chickens. Next pool / darts on October 18th. Halloween costume party October 26th Mike's Shop party Nov 1st -C-      Warm up
3 Rounds 10 Toes-to-Bar 20 Single-Unders Workout 20 Minutes 5 Skin the Cat 10 Horizontal Box Jumps @ 50% 20 Double Unders Oly Rest Day Stretch 2 min ab stretch leaning back (end of video) 2 min Banded Shoulder Stretch / Side 2 min Calf Stretch  Warm up
2 Rounds 5 Squat Therapy 10 Air Squats 15 Walking Lunge Workout 20 - 2 Glute Bridges (go heavy) 2 - 20 Walking Lunge Oly Pause Power Jerk - 55% x 3 x 3 sets Clean and Jerk (5 singles each weight with 1 min rest) - 70% x (1+1) x 5 sets, 74% x (1+1) x 5 sets, 78% x (1+1) x 5 sets Flat-Footed Clean Pull - 100% x 2, 105% x 1 x 3 sets Front Squat - 70% x 2 x 4 sets 3 sets Hanging Leg Raise x max (subsitute knees to elbows) Stretch 2 min figure-4 glute foam roll 2 min foam roll hamstrings  Warm up
3 Rounds 5 Cluster @ 35%, 45%, Workout weight 5 Ring Rows Workout Test Five rounds, each for time, of: 135 / 95 pound Power Clean, 5 reps 135 / 95 pound Front Squat, 10 reps 135 / 95 pound Jerk, 5 reps 20 Pullups Rest 90 seconds Compare to 12/19/2018 Oly Jerk behind the neck from split - 25% x 3, 30% x 3, 35% x 3, 40% x 3 Snatch Balance - 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3 sets Snatch Push Presses (% of snatch) - 78% x 3 x 3 sets Jerk Rhythm Dips - 100% x 5 x 3 sets 3 sets Russian Twist x 10-12/side Snatch Grip Bent Over Row x 10-12 Stretch 2 min Foam Roll Quad 2 min Bicep Stretch 2 min Banded Trap Stretch  Warm up
3 Rounds 250 M Row 5 Strict chin-ups Workout 3 Rounds 20 Arch Ups 20 LH Single-Arm DB Chainsaw Rows 20 Arch Ups 20 RH Single-Arm DB Chainsaw Rows Oly Snatch No Jump - 55% x 2, 58% x 2 x 3 sets Snatch (5 singles at each weight On The Minute) - 70% x 1 x 5 sets, 74% x 1 x 5 sets, 78% x 1 x 5 sets Flat-Footed Snatch Pull - 100% x 2, 105% x 1 x 3 sets Back Squat - 78% x 3 x 3 3 sets Weighted plank x 20-30 sec Basically Advanced - Week 9 of 12 Stretch 2 min Sit and Reach 2 min barbell bicep mash |
