If you are registered for the fittest games, we have outlined when the best time would be for you to complete your week 1 workouts below:

Tuesday 10/19 –

FT: 250m Row

rest 2 min

21 Ring Muscle Ups (4 Min Time Cap)

Wednesday 10/20 or Friday 10/22

FT: Squat Clean Thrusters – 9-7-5-3-1

Saturday 10/23

Chipper

25 Deadlifts

50 Alt Pistols

75 WB

50 DU

25 HSPU

Bedlam Athlete

AM Session

A) 30 Min AMRAP @ 70-75%

100m Dual KB OH Carry (35,25)

100m Dual KB Front Rack Carry (44/25)

100m Dual KB Farmers Walk (53/35)

400m Run

PM Session

This Cycle we will be doing a modified version of the 20 Rep Back Squat program.  In this version you will start at 55% of your Back Squat max. You will perform a single set of 20 unbroken reps at that weight. You may pause at the top of the movement with open hips for as long as you would like but you may not re-rack the weights. This is important due to the benefits of being under tension for the entire time. The next 20 rep squat day, you will add 5-10 pounds to the weight you did the previous squat session. If you fail the set, the next session you will stay at the same weight you failed until successful at that load. Make smart jumps; 10 pound jumps would not be advisable if the last sessions squats were very difficult.

A) 20 Rep Back Squat, +5-10# from 17 Oct 16, 1 Set

B) 10 Sets, Rest as Needed

Low-Hang Snatch @ 80-85%

C)  10 EMOM

1 Clean w/ 3 sec Pause @ Knee + OH, 75% of RM

D)  For 10 Minutes:

20 sec Plank

10 sec Rest

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