Mark Messer Mark Messer

Friday Sept 4th

Session 1

Warm up - crossover symmetry, 2 rounds of: 15 shoulder rolls + 10 air squats + 5 strict pull ups, 2 rounds of: 6 KB Snatch (3 each arm) + 1-2 strict muscle ups

10 Rounds for time:

4 Strict Muscle Ups

12 KB Snatch (6 each arm)

18 Air Squats 

Session 2

Warm up - couch stretch (30 sec each side), squat hold (1 min), calf/ankle stretch (30 sec each), 2 rounds of: 15 air squats (varying stance width and toe angle) + 10 cossack squats (5 each side) + barbell front rack stretch + 5 slow muscle cleans

Squat Cleans

4x2

Clean Pulls

4x3

Front Squats

4x1

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Mark Messer Mark Messer

Wednesday Sept 2nd

Wednesday

AM Session

Warm up - 400m Jog, hamstring strech, calf/ankle stretch, leg swings (10 each way), 2 rounds of: 30 sec couch stretch + 5yd sled push (@ weight) + 10 shoulder rolls + 5 yd HSW. 

A) 3 Sets @75%

2 Snatch Pulls + 1 Power Snatch

2 Sets

1 Snatch Pull + 1 Power Snatch

B) AMRAP 20 minutes

200m Run

20yd Sled Push (225/180#)

200m Run

20yd Handstand Walk

Goal set for 5 rounds

PM Session

A) 5 Sets (Working up in weight)

1 Pause Front Squat + 1 Front Squat 

For time (6 minute time cap!!)

100 Toes to Bar

*5 Deadlifts EMOM #315#225 (including 0:00)

Rest until 12:00

For time (6 minute time cap!!)

50 Strict HSPU 

*5 Deadlifts EMOM #315#225 (including 0:00)

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Mark Messer Mark Messer

Tuesday Sept 1st

Warm Up: 4 Rounds: Stretch as needed

15 DB Bench Press #50#35

10 kBS #70#55

200 M RUN

A) For time:

50 GHD Sit Ups

Then, 4 Rounds:

25/20 Calorie Row

100 Double Unders

25’ HSW

Then,

50 GHD Sit Ups

B) PM Session

Warm up - Band Pull aparts all the angles, couch stretch (1 min each side), squat hold (1 min), 2 rounds of: lat/pec stretch (1 min each side) + 10 shoulder rolls + 10 TEMPO air squats + 3 tall jerks + 3 behind the neck press 

A) 3 Sets (Working up in weight)

1 Push Press + 1 Push Jerk + 1 Split Jerk

B) 2 Sets (Working up in weight)

1 Push Jerk + 1 Split Jerk

C) 4 Sets (Working up in weight)

1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk

D) Back Squat

1,1,1,1

*Work up to a decent single for the day. 

E1) TRX Hamstring Slides

3 x 30 reps

E2) Glute Ham Raises

3 x 5 reps . 

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Mark Messer Mark Messer

Monday August 31st

Warm Up:

Warm up - couch stretch (30 sec each), kneeling quad stretch, ankle/calf mobility, 2 rounds of: 15 air squats + 10 shoulder rolls + 5 strict pull ups, 2 rounds of: 10 barbell thrusters + 5 kipping pull ups, 1 round of: 10 thrusters 115/75 + 5 BMU, 1 round of: 5 thrusters (workout weight) + 3 BMU.

A) 15-10-6

Thrusters 165/115#

Bar Muscle Ups

B) Snatch

4 x 1 Snatch Grip Push Press + 1 Snatch Balance + 1 Pause OHS (3 sec)

4 x 3 Snatch (75-85%)

4 x 3 Low Hang Snatch Pulls (75-85%)

4 x 3 Deficit Snatch Pulls (75-85%)

C) 7 Rounds 

20/15 Calorie Bike

5 Strict Weighted Pull Ups 50/30#

1 Min Rest

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Mark Messer Mark Messer

Friday August 28th

Warm up - 2 rounds of: 30 sec couch stretch + 10 cossack squats (5 each side) + 15 air squats (varying stance width and toe angle) + 10 shoulder rolls + 5 OHS (TEMPO), warm up w/barbell muscle snatch + snatch until you get to 50% then go to doubles to 75% then on to singles!

A) 20 Min to Max Snatch

B) 15 Min to Max Clean and Jerk

*take no longer than 2 min between attempts

C) 5 Rounds

AMRAP 2 minutes

15/12 Calorie Ski Erg

7/5 Muscle ups (ring or bar)

Max Deadlifts #185#135

1 Min Rest

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