Friday 9/30

A.
Front Squat:
In 15 minutes build to a heavy 1RM

Then…

ONE set: max front squats @ 60% of todays 1RM

B.
FLEX FRIDAY:

4RFT:
10 bench press (135/85)
20 cal row
60 DU

Masters
A.
Same

B.

B.
FLEX FRIDAY:

4RFT:
10 bench press (95/65)
15 cal row
120 Single Unders

Thursday 9/29

A.
Skillwork: Muscle Ups
Tester: Max strict Mus in 3 mins

90 seconds max strict strict pullups
Rest 60 seconds
90 seconds max ring dips

B.
E3MOM: ascending reps:
2 thrusters (135/85)
4 bar facing burpees
6 pullups
Add two reps every cycle, so
Min 3:
4 thrusters (135/85)
6 bar facing burpees
8 pullups
Min 6:
6 thursters
8 bar facing burpees
10 pullups
Etc…

Until they cannot complete the reps in the time domain

THEN IMMEDIATELY:

FOR TIME:
Descending ladder of their ascending score

Masters
A.
Same

B.
E3MOM: ascending reps:
2 thrusters (65/45)
4 burpees
6 pullups
Add two reps every cycle, so
Min 3:
4 thrusters (65/45)
6 burpees
8 pullups
Min 6:
6 thursters
8 burpees
10 pullups
Etc…

Until they cannot complete the reps in the time domain

THEN IMMEDIATELY:

FOR TIME:
Descending ladder of their ascending score