Blog Week of 10-2-2023

Quote of the Week 10-2-2023

“Sometimes seemingly unfortunate news is exactly the nudge you need to finally demand the best for yourself.”

NEWS

Welcome back friends! This week’s quote is from me. I had a bad week last week. BAD. I got awful news after awful news. Among the chaos, I felt a brief moment of certainty that I would use these events as fuel to finally realize the true potential of “our thing”. We have some VERY big news coming up, I am hoping we are able to go public with it by next blog. Stay tuned- I am just getting started folks.

PS- sign up for WOD-O-WEEN like NOW or I will haunt your Halloween nightmares.   

PROGRAMMING

Welcome to a new month and a brand new cycle we are calling the Samnite Cycle- Back Squat, DB Row, DB Bench Press, Deadlift, Strict Press, and Core. These movements are all done for hypertrophy so we are thinking of growth this month. Pauses all week at the worst possible places and increasing reps in the weeks to follow.

LET’S GET HUGE!

Monday

Strength

Back Squat

2 Second Pause at Bottom

5-5-5-5-5

Metcon

3 Rounds

400m Run

30 Lunges

1 C&J (AHAP)

Tuesday

Strength

DB Row

2 Second Pause at Top

5-5-5-5-5

Metcon

50/40 Cal Row

10 Box Jumps

50 Pull-ups

10 Box Jumps

50 KBS

10 Box Jumps

50 Ring Rows

10 Box Jumps

Wednesday

Strength

DB Bench Press

2 Second Pause at Bottom

Metcon

AMRAP 15

10 HR Push-ups

30 Doubles

10 DB Push Press (35#/20#)

1 Rope Climb

Thursday

Strength

Deadlift

2 Second Pause Mid-Shin

5-5-5-5-5

Metcon

21-15-9

Power Snatch (75#/55#)

Burpees Over Bar

Thrusters

Friday

Strength

Strict Press

2 Second Pause Eye Level

5-5-5-5-5

Metcon

10-9-8-7-6-5-4-3-2-1

HSPU

T2B

2-2-2-2-2-1-1-1-1-1

Bar MU