21.10.04 – 21.10.08

Monday 21.10.04

Metcon

Linchpin Test 6

4 rounds for time of:
21 Wall Balls, 20/14 lbs
18 Pull-ups
15 Kettlebell Swings, 53/35 lbs
12 Handstand Push-ups

Rx+

4 rounds for time of:
10 Dumbbell Thrusters, 50/35 lbs
18 Pull-ups
15 Dumbbell Swings, 50/35 lbs
12 Handstand Push-ups

Tuesday 21.10.05

Weightlifting

Power Clean from Blocks (15 minutes)

5×2 at 75% 1RM
*Blocks Above The Knee

Push Jerk + Split Jerk (10 minutes)

1-1-1-1-1
*Rest as needed between sets.
*Emphasize form over load.

Jerk Dip Hold

3×5 at 100% 1RM
*Rest as needed between sets
Jerk dip hold video

Wednesday 21.10.06

Metcon

Rx

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Box Jump, 24/20 in
Toes-to-bar

Super Fitness Robot time:
6:00 or less

More Likely time:
10:00
(consider scaling if this seems unrealistic)

Scaled/Masters

21-15-9 reps, for time of:
Deadlift, 135/95 lbs
Box Jump
Hanging Knee Raise

Thursday 21.10.07

Conditioning Benchmark

Rx: Nasty Girls

3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135/95 lbs

Super Fitness Robot time:
Men- 8:08 or less (btwb data)
Women- 9:27 or less (btwb data)

More Likely time:
Men- 11:36 (btwb data)
Women- 12:50 (btwb data)
(consider scaling if this seems unrealistic)

Scaled/Masters

3 rounds for time of:
50 Air Squats
7 Low Ring Muscle-ups*
10 Hang Power Cleans, 95/65 lbs

*Low Ring Muscle-ups, Chest-to-bar Pull-ups, Pull-ups, or Ring Rows

Friday 21.10.08

Weightlifting

Snatch Complex (10 minutes)

Complete 4 complexes
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch
*Rest 2 minutes between complexes

Snatch Balance (10 minutes)

1-1-1-1-1
*Rest as needed between reps

Overhead Squat

5×5 at 80% 1RM
*Rest as needed between sets

Masters Chipper

For time:

55 Dumbbell Deadlifts, 50/35 lbs
21 Tuck Jumps
21 Toes-to-bars
35 Dumbbell Deadlifts, 50/35 lbs
15 Tuck Jumps*
15 Toes-to-bars
25 Dumbbell Deadlifts, 50/35 lbs
9 Tuck Jumps
9 Toes-to-bars

*Tuck Jumps or Box Jumps, 24/20 in

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