Oct 13-17

Training Outcome- This weeks focus is on preparing for next weeks CF total. Also, conditioning has been spread throughout the training sessions to focus on training the lactate threshold and it's recoverability.

Monday
Skill- Pistols

EOMOTM for 10 min- complete 8 KB Swings "heavy"
"during recovery, practice pistols"

Scaled- "during recovery, complete 6 goblet squats"

Strength
Back Squat
3-3-3-3-3  87-93%

Scaled- 7-7-7-7-7

WOD
2 Rnds 4 Time

500m Row
100 DU's
Run 2 Laps

Scaled- 250m row, 50 singles, 1 lap- Complete 2 rnds

Tuesday
Skill- Thrusters    E5MOTM for 30 Min Complete 12 Thrusters
"Let clock run after warm up"
E-115/85
RX- 95/65
S- 65/45

Strength
Complete 4 rounds of the following

Barbell or Plate Good Morning x 8
+ T2B or V-ups x 10
+ Russian Twists x 20

WOD
50 Wall Balls                       Scaled- 5 Push Ups & 5 Pull ups/ or 10 Ring Rows

Then 5 rnds of...
10 HR Push Ups
10 Pull Ups

Then 500m Row

Wednesday
Skill- Row

Establish 50 Cal Row Time & Distance

Strength
Deadlift
3-3-3-3-3

Scaled 7-7-7-7-7

WOD
10 ----> 1 KB swings            E- do burpee box jumps @24/20

1 ----> 10 Burpees

Thursday
Skill- Snatch EMOTM 2 Sn
"progressive weight" Goal is 65-75%

Scaled- Hip Snatch + Hang Snatch + 2 OH squats

Strength
Press
3-3-3-3-3 @ 87-93%

Scaled 7-7-7-7-7

WOD
Bear Complex EOMOTM for 18 Min

1 Clean                                       E-215/155   RX- 155/115    S-95/65
1 Fnt Sqt
1 Shoulder to OH
1 Back Squat
1 Shoulder to OH

Friday
Skill-
Strength-
WOD- Fran
21-15-9 Thrusters & Pull Ups @95/65