S&C 9/26-10/1
Monday September 26
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + :10:30 passive hang from bar]
+
A. 2 push jerk + 1 split jerk, 1111, 2:00 rest
B. Leanaway pull ups or negatives, 3x45, :60 rest
+
3 rounds for time:
10 hang power cleans, 65/95
8 burpee pull ups/ring rows
200m run
+
Not for time:
Accumulate :60/side star plank
Tuesday September 27
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 wall balls + :20:30 nose to wall hold]
+
A1. Back squat, 4322 @20x1 tempo, :60 rest
A2. :60 double under or kipping practice, :60 rest
+
AMRAP in 8:00
15 wall balls, 20 to 10’/14 to 9’
10 sit ups w/wall ball
40 double unders (scaled 20) or 80 single unders
+
2 rounds not for time:
40m uneven carry (1arm overhead and 1arm farmers carry)
:30 hollow rocks
Wednesday September 28
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5 strict pull ups or ring rows + 10 jumping squats]
+
A. Power clean, 9x1 @7585% 1RM, begin a set every :60
B. Snatch pull clusters, 3x1.1.1 starting @1RM snatch and building each set, :10 between
singles, 2:00 rest between sets
+
For time:
400m run
15 ground to overhead, 65/95
15 handrelease push ups
400m run
12 ground to overhead
12 handrelease push ups
400m run
9 ground to overhead
9 handrelease push ups
+
Not for time:
Mobility work of choice
Thursday September 29
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 5 inchworms]
+
A. 1 snatch balance + 2 overhead squats, 1111, 2:00 rest
+
For 15:00
1st: 12 rope climbs, 13 muscle ups, or 57 toes to bar
2nd: 35 squat snatches @60% 1RM
3rd: 8/10 row calories
+
3 sets:
:30 flutter kicks
:30 rest
:30 dragon flags
:30 rest
Friday September 30
A. Max out Friday
+
AMRAP in 10:00 with a partner, partners alternate movements:
8 hang squat cleans, 65/95
10 burpees
200m run
Saturday October 1
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell lunges + 10 sit ups]
+
A. Front rack alternating step ups, 4x12 tough, 2:00 rest
B. Pendlay row, 3x68, heavier than last week, 2:00 rest
+
For 20:00, begin a set every 4:00
10 kettlebell swings
15 wall balls, 20 to 10’/14 to 9’
250m row or 200m run
S&C 9/18-9/24
Monday September 19
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + 10 PVC good mornings]
+
A. Split jerk, 8x1 adding weight every two sets, begin a set every :60
B. Lean away pull ups or negatives, 3x45, :60 rest
+
AMRAP in 8:00
6 dumbbell manmakers
8 pull ups
200m run
+
2 rounds not for time:
1015 hip extensions
:15/side plank
Coach Kyle
Tuesday September 20
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :20:30 handstand or tripod hold]
+
A1. Back squat, 5433 @22x1 tempo, 2:00 rest
A2. :60 double under practice, :60 rest
+
For time:
5 bear complex, don’t go above 85/125
20 sit ups
4 bear complex
15 sit ups
3 bear complex
10 sit ups
2 bear complex
5 sit ups
1 bear complex
+
Not for time:
200m farmers carry, tough
Wednesday September 21
10:00 warm up
row/run/bike @easy pace
mobility coach led
2 rounds of [:20:30 passive hang + 20m bear crawl]
+
A. Power clean, 12x1 @7080% 1RM, begin a set every :45
B. Halting snatchgrip deadlift, (pause just off ground, just below knee, just above knee, all the
Coach Mike
way up, then same thing on the way back down) 2222, starting @105% of 1RM snatch and
adding, :90 rest
+
For time:
21 toes to bar
21 box jumps
40 double unders or 80 singles
15 toes to bar
15 box jumps
40 double unders or 80 singles
9 toes to bar
9 box jumps
40 double unders or 80 singles
Thursday September 22
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell squats + 10 handrelease push ups]
+
A. Snatch (squat or power) 10:00 to build to a heavy single or use time for light technique work
B. Strict toes to bar, 3x57, :60 rest
+
For 12:00, begin a set every 3:00
15 burpees
15 tough goblet squats
Coach Chelsea
+
Not for time:
Max sorenson hold up to 2:00
Friday September 23
A. Max out Friday
+
AMRAP in 10:00 with a partner, one partner working at a time:
400m run
20 thrusters, 65/95
20 pull ups
Saturday September 24
10:00 warm up
row/run/bike @easy pace
Mobility coach led
2 rounds [5 strict pull ups + 10 dumbbell squats]
+
A. Front rack alternating lunges, 3x15 meters, 2:00 rest
B. Pendlay row, 3x810, 2:00 rest
+
4 sets for reps:
:60 wall balls
:60 dumbbell reverse flys
:60 wall walks
:60 kettlebell swings
Max Out Friday
Bench Press
Week 3
Warm up to 1x5 at your week 1 weight, 1x3 at your week 2 weight, go for max single.
Take your Max multiply it by .75 and do 5 reps EMOM 10 min.
Back Squat
Week 3
Warm up to 1x5 at your week 1 weight, 1x3 at your week 2 weight, go for max single.
Take your Max multiply it by .75 and do a max rep effort set with it.
Dead Lift
Week 3
Warm up to 1x5 at your week 1 weight, 1x3 at your week 2 weight, go for max single.
Take your Max multiply it by .75 and do 5 reps EMOM for 5 min.
Here is the link to the program doc.
https://docs.google.com/document/d/16RatWdAhU7-rPo-1QUZWHFFgJoD8r-ZRmqTqvobHtbE/edit
S&C 9/12-9/17
Monday September 12
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + :20:30 passive hang from bar]
+
A. Split jerk clusters, 3x1.1.1, :10 between singles, 2:00 rest between sets
+
For 15:00
1st: 12 rope climbs or 5 pull ups/ring rows
2nd: 10 box jump overs
3rd: 57 touch and go deadlifts, moderate, you pick the weight
+
2 rounds not for time:
10 hollow to superman rolls
20m/side 1arm dumbbell overhead carry
Tuesday September 13
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 wall balls + :60 kipping practice]
+
A. Back squat, 5544 @22x1 tempo; 2:00 rest
B. Strict pull ups, negatives, or ring rows, 3x68 @20x1 tempo; :60 rest
+
AMRAP in 10:00
6 thrusters, heavy, don’t go above 95/135
12 burpees
30 double unders (scaled 15 double unders) or 70 single unders
Wednesday September 14
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [20m bear crawl + 10 PVC good mornings]
+
A. Power clean, 14x1 @6070% of 1RM power clean, begin a set every :30
B. Halting snatch grip deadlift (pause just off ground, just below knee, just above knee, all the
way up, then same thing on the way back down) 333 beginning at 1RM snatch and adding, :90
rest
+
For time:
30 toes to bar
400m run
30 power cleans, 65/95
+
Not for time:
Accumulate :60/side plank
Thursday September 15
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :20:30 handstand or tripod hold]
+
For 10:00
Evens: 1 hang squat snatch + 1 overhead squat
Odds: 13 muscle ups, muscle ups transitions, or 57 ring dips
+
For 10:00
Evens: 10 alternating pistol squats or light dumbbell lunges
Odds: :30 double unders or single unders
+
For 10:00
Evens: 12 handrelease push ups
Odds: :30 row or airdyne @high effort
Friday September 16
A. Max out Friday
Bench Press
Week 2
Work to your best set of 3 reps without failing any attempts.
Take the weight used and plug it into the formula above to find your T1RM
Take that number and multiply it by .70 and do a max effort set with it.
Back Squat
Week 2
Work to your best set of 3 reps without failing any attempts.
Take the weight used and plug it into the formula above to find your T1RM
Take that number and multiply it by .70 and do a max effort set with it.
Dead Lift
Week 2
Work to your best set of 3 reps without failing any attempts.
Take the weight used and plug it into the formula above to find your T1RM
Take that number and multiply it by .70 and do 5 sets of 5 Reps with it.
+
+
For time with a partner, one person working at a time:
400m run w/wall ball
60 wall balls, 20 to 10/14 to 9’
50 sit ups
40 kettlebell swings
30 burpees
400m run w/wall ball
Saturday September 17
10:00 warm up
row/run/bike @easy pace
Mobility coach led
2 rounds [5 strict pull ups + 10 dumbbell squats]
+
A. Front rack alternating lunges, 3x15 meters, 2:00 rest
B. Pendlay row, 3x810, 2:00 rest
+
4 sets for reps:
:60 pull ups
:60 dumbbell reverse flys
:60 wall walks
:60 goblet squats
S&C 9/5-9/10
Monday September 5
“Nutts”
One round for time:
10 handstand push ups
15 deadlifts, 250/185
25 box jumps
50 pull ups
100 wall balls
200 double unders
400m run w/45 pounds
Tuesday September 6
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [10 goblet squats + 1520 band pull downs]
+
Every :90 for 5 sets:
1st: Front squats, 23 @22x1 tempo
2nd: :30 strict pull ups or max chin over the bar hold, no longer than :30
+
10:00 @85%
16 alternating lunges holding weight overhead
14 sit ups
12 handrelease push ups
10 alternating dumbbell snatches
+
Not for time:
Accumulate 2:00 front leaning rest
Wednesday September 7
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [10 kettlebell swings + 5 jumps from kneeling position]
+
A. Power clean, 8x1 adding weight every 2 sets, begin a set every :60
B. Snatchgrip deadlifts, 2222 @31x1 tempo; start a little heavier than last week, :90 rest
+
3 rounds for time:
10 shoulder to overhead, 65/95
200m run
10 barfacing burpees
200m run
Thursday September 8
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [5 wall balls w/:02 pause @bottom + :20:30 handstand or tripod hold]
+
For 10:00
Evens: 1 hang squat snatch + 2 overhead squats
Odds: :30 double unders or single unders
+
For 10:00
Evens: 23 wall walks or 46 handstand push ups
Odds: 10 box jumps
+
For 10:00
Evens: 57 toes to bar
Odds: tough farmers carry down/back turf
Friday September 9
A. Max out Friday
Program Notes
You must know your 3 rep max or 1 rep max. If you don’t know that figure that out today. Go to your best 3 rep max then multiply that number by .03336. Multiply the number you get by 3. Then add that to the load you lifted. Example 100lbs x 0.03336 = 3.336 then (3.336x3)+100 = 110 Theoretical 1 rep Max. (T1RM)
Enter your Results Here
https://drive.google.com/a/messerfit.com/folderview?id=0B-VWPVm2LvblYVdJX2tuN0JSTTQ&usp=sharing
Bench Press
Week 1
A) Work to your best set of 5 reps without failing any attempts.
B) Take the weight used and plug it into the formula above to find your T1RM
Take that number and multiply it by .65 and do 5 reps EMOM for 10 min.
Back Squat
Week 1
A) Work to your best set of 5 reps without failing any attempts.
B) Take the weight used and plug it into the formula above to find your T1RM
Take that number and multiply it by .65 and do a max effort set with it.
Dead Lift
Week 1
A) Work to your best set of 5 reps without failing any attempts.
B) Take the weight used and plug it into the formula above to find your T1RM
Take that number and multiply it by .65 and do 5 Reps EMOM for 5 Min.
+
AMRAP in 8:00 with a partner, partners trade movements:
10 front squats, 65/95
200m run or 250m row
15 kettlebell swings
S&C 8/29-9/2
Monday August 29
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + :20:30 passive hang from bar]
+
A. Split jerk clusters, 4x1.1, :10 between singles, 2:00 between sets
+
For 15:00
1st 5 power cleans, moderate, you pick the weight
2nd 57 pull ups or ring rows
3rd 8/10 row calories
+
Not for time:
200m 1arm dumbbell overhead carry, switch arms as needed
Tuesday August 30
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 15 band pull downs]
+
Every :90 for 5 sets:
1st Front squats, 34 @22x1 tempo
2nd 13 muscle ups, 68 ring dips or :15 hold at top of rings
+
AMRAP in 8:00
200m run
12 tough goblet squats
8 burpee box jumps
+
3 sets:
:30 flutter kicks
:30 rest
:30 hollow hold
:30 rest
Wednesday August 31
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:60 kipping practice + 5 jumps from kneeling position]
+
A. Power clean, build to a tough single in 10:00
B. Snatchgrip deadlift, 333 @31x1 tempo starting @1RM snatch and adding, :90 rest
+
For time:
15 power cleans @50% of A
15 toes to bar
400m run or 500m row
10 power cleans @60% of A
15 toes to bar
400m run or 500m row
5 power cleans @75% of A
15 toes to bar
Thursday September 1
10:00 warm up
row/run/bike @easy pace
Mobility coach led
2 rounds of [10 alternating light dumbbell snatches + 10 handrelease push ups]
+
A. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, 11111, begin a set every 2:00
B. 1arm dumbbell row, 3x68/side, :60 rest
+
AMRAP in 10:00
5/side 1arm dumbbell/kettlebell overhead squats
35 double unders or 70 single unders
10 handrelease push ups
3 wall walks
Friday September 2
A. Max out Friday
+
AMRAP in 10:00 with a partner, one person working at a time:
400m run
30 wall balls, 20 to 10’/14 to 9’
30 weighted sit ups