OCT.2.17 MON

Mastery:
For Time:
21 Thrusters (95/65)
400m sprint
Rest 3min
15 Thrusters (115/75)
400m sprint
9 Thrusters (135/95)
400m sprint
6 Thrusters (155/105)
400m sprint
3 Thrusters (185/135)
400m sprint

Experience:
Same workload. Same load starting point. Add 10lb per interval.

OCT.3.17 TUE

a) Power Clean
Find a 1RM in about 20min
Ref:
PC should be about 66% of BS
Close Grip Bench Press = Power Clean (1:1)

b) Aerobic Power
8x30w/30r, Alternate between:
Knees-to-elbows
Double Unders
Rest 5 min
8x30w/30r, alternate between:
Cal Row
Push-press (75/55)

OCT.4.17 WED

Global Benchmark WOD

Mastery:
Open WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Experience:
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

OCT.5.17

Active Recovery. Play, practice, and learn new skills. Recovery the mind, body, and spirit. Recharge and prepare for the next few days of training.

OCT.6.17

Mastery:
5 RFT
7 Front Squat (225/155)
20 Cal Row
20m Handstand Walk

Experience:
5RFT
7 Front Squat (bwt)
20 Cal Row
20 DB Push-press (50% bwt)

– Barbell taken from ground

OCT.7.17 SAT

For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean (max 155/105)
+ 1 round of “Basic 3” after each set of PC

  • Basic 3 = 5 Strict CTB, 10 Push-up, 15 Air Squat
  • If you need to scale, don’t worry about time. Focus on improving all skills. Take your time and finish with great reps.