Monday September 5

“Nutts”

One round for time:

10 handstand push ups

15 deadlifts, 250/185

25 box jumps

50 pull ups

100 wall balls

200 double unders

400m run w/45 pounds

Tuesday September 6

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds [10 goblet squats + 15­20 band pull downs]

+

Every :90 for 5 sets:

1st: Front squats, 2­3 @22x1 tempo

2nd: :30 strict pull ups or max chin over the bar hold, no longer than :30

+

10:00 @85%

16 alternating lunges holding weight overhead

14 sit ups

12 hand­release push ups

10 alternating dumbbell snatches

+

Not for time:

Accumulate 2:00 front leaning rest

Wednesday September 7

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds [10 kettlebell swings + 5 jumps from kneeling position]

+

A. Power clean, 8x1 adding weight every 2 sets, begin a set every :60

B. Snatch­grip deadlifts, 2­2­2­2 @31x1 tempo; start a little heavier than last week, :90 rest

+

3 rounds for time:

10 shoulder to overhead, 65/95

200m run

10 bar­facing burpees

200m run

Thursday September 8

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds [5 wall balls w/:02 pause @bottom + :20­:30 handstand or tripod hold]

+

For 10:00

Evens: 1 hang squat snatch + 2 overhead squats

Odds: :30 double unders or single unders

+

For 10:00

Evens: 2­3 wall walks or 4­6 handstand push ups

Odds: 10 box jumps

+

For 10:00

Evens: 5­7 toes to bar

Odds: tough farmers carry down/back turf

Friday September 9

A. Max out Friday

Program Notes

You must know your 3 rep max or 1 rep max.  If you don’t know that figure that out today. Go to your best 3 rep max then multiply that number by .03336. Multiply the number you get by 3. Then add that to the load you lifted.  Example 100lbs x 0.03336 = 3.336 then (3.336x3)+100 = 110 Theoretical 1 rep Max.  (T1RM)

Enter your Results Here 

https://drive.google.com/a/messerfit.com/folderview?id=0B-VWPVm2LvblYVdJX2tuN0JSTTQ&usp=sharing

Bench Press

Week 1

A) Work to your best set of 5 reps without failing any attempts.  

B) Take the weight used and plug it into the formula above to find your T1RM

Take that number and multiply it by .65 and do 5 reps EMOM for 10 min.

Back Squat

Week 1

A) Work to your best set of 5 reps without failing any attempts.  

B) Take the weight used and plug it into the formula above to find your T1RM

Take that number and multiply it by .65 and do a max effort set with it.

Dead Lift

Week 1 

A) Work to your best set of 5 reps without failing any attempts.  

B) Take the weight used and plug it into the formula above to find your T1RM

Take that number and multiply it by .65 and do 5 Reps EMOM for 5 Min.

+

AMRAP in 8:00 with a partner, partners trade movements:

10 front squats, 65/95

200m run or 250m row

15 kettlebell swings