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Performance Sept 30 to Oct 6th

Greeting Performance Members,
This is week 3 of our current cycle. As per previous cycles in the third week, you will
notice that we have increased the volume on some of the strength work. We will
focus on some singles from the blocks and an extra set with lower reps on our
presses and squats. To accommodate this increase we will back off a bit on Friday.
Next week will be our “deload” week.
Monday September 30
A.
Skill
1.
3 Rounds Not For Time and performed at a comfortable pace of:
-1 Rope Climb
-16 Pistols (8 on each leg)
-16 DB Snatches (8 on each arm)
B.
Fitness
1.
Rowing- 2x1000m Intervals (rest 3 min after each set). Pace yourself
accordingly so that your second interval is relatively close to your first.
Tuesday October 1
A.
Strength
1.
Snatch- 5×1 Snatch from Blocks (set up boxes or plates so that bar is just
above the knee)
2.
Jerks from the Rack- 4×1
3.
Front Squat – 4×3
4.
Weighted Dips- 3×6
B.
Fitness
1.
Against a 8 min clock perform:
-3 min AMRAP of
-4 Power Cleans at 60-65% of 1RM
-8 T2B
-Rest exactly for 2 min
-1 min AMRAP of Burpees to a target 6” above OH reach
-Rest exactly for 1 min
-1 min AMRAP of Double Unders
Wednesday October 2
REST DAY
Thursday October 3
A.
Strength
1.Cleans- 5×1+1 Cleans from Blocks (set up boxes or plates so that bar is
just above the knee)-Perform 1 Clean and 1 Jerk
2.
Bench Press- 4×3
3.
Back Squat- 4×3 (make sure you use a spotter!)
4.
Weighted Pull Ups- 3×4
A.
Fitness
1. For Time- 3 Rounds of
-Run 200m
– 6 Bar Muscle Ups of C2B Pull Ups
-12 OHS (65-85/115-135#)
Friday October 4
A.
Skill
1.
10-15 min to work on Handstand walks (work towards achieving a PR on a
HS walk or focus on HS holds on the wall for time)
B.
Fitness
No Fitness today to offset the extra volume that we have added to the
strength work for this week- Spend 15-20 minutes working on mobility in your
ankles, hips and shoulders and spend some time focusing on static
stretching. Come back fresh for Saturday!
Saturday October 5
A.
Strength
1.
Snatch- 8×1 @65,70,75,75,80,80,85,85% ( Same as last week- No missed
reps and take about 60s between reps)
2.
Cleans and Jerks- 8×1 @65,70,75,75,80,80,85,85% ( Same as last week-
No missed reps and take about 60s between reps)
3.
Muscle Ups- 3x 6-8 or progressions
4.
Hyperextensions- 3×10
B.
Fitness
1.
3 Rounds of:
-40s AMRAP Wall Balls (14/20#)
Rest for 40s
-40s AMRAP KBS (35/53#)
Rest for 40s
-40s AMRAP Box Step Ups (20/24”)
Rest 80s then repeat…
Sunday October 6

REST DA

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