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