| A | B | C | D | E | F | G | H | I | |
|---|---|---|---|---|---|---|---|---|---|
1 | Week 8/10 | Saturday | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | |
2 | Hang cleans & HSPUs | time allotment | 9/25 | 9/26 | 9/27 | 9/28 | 9/29 | 9/30 | 10/1 |
3 | Liberté, égalité, fraternité/Woo Hoo! | All day long | "Never interrupt your enemy when he is making a mistake." - Napoleon. | "You can lie or distort the story of the French Revolution as long as you like, and nothing will happen. Propose a false theory in chemistry, and it'll be refuted tomorrow." - Noam Chomsky. | “Man will only be free when the last king is strangled with the entrails of the last priest.” - Denis Diderot. | “When the government violates the people’s rights, insurrection is, for the people and for each portion of the people, the most sacred of the rights and the most indispensable of duties.” Marquis de Lafayette | "Bread, more bread, and not so many words.” Paris women heckling the National Assembly | “It’s too early to say.” Zhou Enlai, when asked about the impact of the French Revolution in 1972 | "Kids, You Tried Your Best And You Failed Miserably. The Lesson Is, Never Try." |
4 | Warmup | 5 min | 3 rounds: 15 squats, bar hang, 10 supermans | 3 rounds: 3 clean bar warmups, 15 supermans, inchworm | 3 rounds: toy soldier, 15 squats, 15 sit ups | 3 rounds: 3 snatch bar warmups, monkey, 5 burpees | 3 rounds: over the fence/under the fence, bar hang, 30 sec jump rope | 3 rounds: Bear, 5/5 hip touches, lunges | |
5 | Skill | 5 min | Boxed pigeon | Hang high pull | Wrist stretches | Death stretch | How to grip the bar during a Thruster | Shoulder band stretches | |
6 | Strength | 15 min | 5x3 Sumo Deadlift | Alt 5: x Strict toes to bar, 5 barbell bent over row | Every 90 sec for 12 min: Hang clean | EMOM 10: alternate (Strict pullups, HSPU) | alt 5: L-hang, 5/5 Cossack squats | Alt 5: Skin the cat, 3/3 Front rack lunges | Alt 5: 5 Shoulder press, hollow hold |
7 | Workout | 15 min | 3 REFT: 12/12 Kb snatches, 8/8 Kb box step ups, 48 sit ups, rest 2 min. | 15 Push press, 50 squats, 12 push press, 40 squats, 9 push press, 30 squats, 6 push press, 20 squats, 3 push press, 10 squats. | 2 REFT (15 Inbred cousins, 25 tuck jumps, 15 inbred cousins, 15 box jumps, rest 2.5 min) | 5 REFT (30 Jump rope, 1 lap Bear walk, 30 sec rest) | 3 REFT: (3 Rounds of (5 Hang snatch, 7 push ups), 2 min rest) | 3 REFT: (3 rounds of (5 Thrusters, 7 over the bar burpees), 2 min rest) | 14 pullups, run 500, rest 2 min,14 toes to bar, run 500, rest 2 min, 7 pullups, 7 toes to bar, run 500m |
8 | Ending | 5 min | Up dog, thread the needle | Seated forward bend, plow | Calf stretch, down dog | Standing straddle, 1/2 crucifix | Triangle, pigeon | Hurdler's stretch, logs on the fire |