WEEK OF 9.11.23
**PROGRAM NOTES**
We’ve got a special workout this Monday for 9/11.
This is the 6th week of our 8 week cycle of Wendler 5,3,1. We increased our training max last week for the following 3 weeks before maxing out or 9th and final week.
We will be continuing our OLYMPIC LIFTING microsessions on Tuesday and Thursday with a full session on Sundays at 8:30am.
If you ever have any questions about programming and our intentions, please reach out.
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See you all at the gym💪🏻
MONDAY 9.11.23 “NVR 4GET”
WENDLER:
Back Squat
70% x 3
80% x 3
90% x 3 plus
METCON:
200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar)
100 KB Step Ups…70/53 (holding KB anyway)
*Step ups onto a stack of plates…45,35,25,15
200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar)
For Time
-Axle Bar is loaded with weight. Sled straps are hooked on the Axle bar. Pick up the bar in the Zercher hold and drag the loaded sled backwards.
⁃ On this day 22 years ago citizens, firefighters and first responders unfortunately experienced what it was like to drag another human being in this same fashion. Today let’s honor them by sharing just a bit of what they experienced in this workout.
TUESDAY 9.12.23 “WET SPROCKET”
OLYMPIC::
5×1 Snatch Complex
(Complex= 3 Snatch Deadlifts, 1 Power Snatch, 1 Hang Squat Snatch)
METCON:
27…21…15…9 of:
Snatch…95/65
HSPU…floor
Toes to Bar
High Wall Balls…20/14…12/11
For Time
(23min Time Cap)
WEDNESDAY 9.13.23 “SWOLE SOUP”
WENDLER:
Bench Press
70% x 3
80% x 3
90% x 3 plus
METCON:
4 Rounds of:
12 Burpee Box Jump Overs…24/20”
18 Pull Ups
2min Rest then:
4 Rounds of:
30m Walking Lunge
3 Wall Walks
2min Rest then:
4 Rounds of:
120m Shuttle Touch
20 S DB Clean n Jerks
(26min Time Cap)
THURSDAY 9.14.23 “BOBSLED”
OLYMPIC:
5×1 Clean n Jerk Complex
(Complex= 3 Clean Deadlifts, 1 Power Clean, 1 Hang Squat Clean)
METCON:
E3MOM for 24min:
21/17cal Bike
Remainder of 2min max Ski Cals
Rest 1min
For Total Ski Calories
FRIDAY 9.15.23 “THE DRIFTER”
WENDLER:
Deadlift
70% x 3
80% x 3
90% x 3 plus
METCON:
5 Rounds of:
12 Clean n Jerks…135/95
12 OHS…135/95
6 Ring Muscle Ups
(18min Time Cap)
SATURDAY 9.16.23 “THE BURDEN”
WENDLER:
Shoulder Press
70% x 3
80% x 3
90% x 3 plus
HEAVY METCON:
10-1 of:
Bench Press…225/135
DB Snatch…100/70
(30m Sled Push after each set…315/270)
For Time
SUNDAY 9.17.23 “BIG GULP”
OLYMPIC- 8:30am:
EMOM for 6min 2 Power Cleans, 1 Front Squat
EMOM for 6min 2 Power Snatch, 1 OHS
ZONE 2- 9:30am:
40min AMRAP of:
1mile Run
2000m Row
100 Box Step Ups
2mile Bike
For Recovery
YOGA- 10:45am: