2024-10-21 — October 21, 2024#3DSM @C2W4
30 Degree Incline DB Bench Press
Reps 5 5
Weight 40 40
Rack Pull
Reps 5 5
Weight (%) 245 245
Zercher Squat
Reps 5 5
Weight (%) 115 115
Weighted Chin Ups
Reps 5 5
Weight
Sandbag Carry
Distance (yd) 30 60
Weight 80 80
Plank
Time 30
S&S SWINGS AND GET-UPS: W1-4 — October 22, 2024
Single Arm Russian KB Swing
— Try increasing UB reps 75 max reps, if 25x reps are easy increase load
Reps 10 10 10
Weight 35 35 53
Turkish Get Up
— 3x2 reps/side
Reps 2 2 2
Weight 18 35
3RFT of: 5 KB Power Cleans (53/35) 5 Cal EchoBike -Rest as Needed-
9:55
Time
1-mile Run
Time 11:30
#3DSM @C2EES — October 24, 2024
KB Snatch
Reps 5 3 2
Weight 35 53 53
Snatch Deadlift
Reps 5 3 2
Weight (%) 115 165 255
Goblet Squat
Reps 5 3 2
Weight (%) 70 70 80
Weighted Chin Ups
Reps 5 3 2
Weight 20 40
Sandbag Carry
Distance (yd) 50 30 20
Weight 70 80 100
Plank
Time 60sec
HIC-SM + #RUCK-UP — October 25, 2024
Conditioning
5RFT: 2 Depth Land to Box Jump 24" 2 Log Clean and Jerk 20yd Suitcase Carry 70/53
8:33
Time
Strength/Power
Ruck @20lb
3mi
Time 56:00
@TrainHeroic