30/10/23 - Mon

BASE

Front Squat

5x3

80, 85, 90, 95, 101%

Back Squat

4x5

85, 90, 95, 100% of 3RM FS

AMRAP 10

5 Pull-ups

10 Push-ups

15 Sit-ups

GAIN

Front Squat

5x3

80, 85, 90, 95, 101%

Back Squat

4x5

85, 90, 95, 100% of 3RM FS

28/10/23 - Sat

BASE

Partner IWT

Every 5min x3

5 Back Squat (102.5/70)

100m Hill Spint

*Partner B goes at 2:30

- Rest 5min -

Every 5min x3

5 Jerk (102.5/70)

250/200m Row

*Partner B goes at 2:30

27/10/23 - Fri

BASE

BB Back Rack Step-up

5x12

*Build to a moderate heavy weight

Partner WOD

3 Rds

15 Partner DL (102.5/70)

10 Strict Pull-up (Split)

2 Rds

15 Partner DL (125/80)

15 Strict Pull-up (Split)

1 Rd

15 Partner DL (142.5/92.5)

30 Strict Pull-up (Split)

15min Cap