Mondays workout is a below the weekly preview

Monday– September 22
Overhead Squats + “Helanasty Re-Test”
Strength: 8 Sets x 1 Rep @ 70%+
Conditioning: “Helanasty” – Dumbbell Snatch + Run + Overhead Squats

Tuesday – September 23
Clean Complex + High Box Jumps, Strict Pull-Up Strength Progression
Weightlifting: Power Clean Complex + High Box Jumps

Wednesday – September 24
High Intensity Muscular Endurance Triplet
Conditioning: “Burnin’ It Down” – Every 3:00 x 10 Sets (Cal Row, Dumbbell Thrusters, Burpees)
Consistent pacing and unbroken sets

Thursday – September 25
Gymnastics Focused Session: Handstand Walking + Challenging 15:00 AMRAP of Echo Bike, Toes to Bar, and Farmers Carry
Gymnastics: Handstand Walk Skill Progressions and Practice
Conditioning: “Somewhere on a Beach” – 15:00 AMRAP (Echo Bike, Toes to Bar, Farmers Carry)

Friday – September 26
Bench Press + Upper Body Density Couplet
Strength: Bench Press up to 80% across 4 sets
Conditioning: – Wall Balls and Push-Ups

**DON’T SKIP because you read overhead squat. we can change that to front squats or backsquats
Body Heat and Mobility
400m Run
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:20 Wrist Circles (each direction)
General Warm-Up
2 Sets: For Quality
10 PVC Pipe Passthroughs
10 VC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
8 Dumbbell Hang Snatch @ Warm-Up Loads
10 Down Dog Calf Gas Pedals
Barbell Primer
3 Sets: Building loads to starting weight
3 Snatch Grip Push Press
2 Snatch Grip Push Jerk
1 Snatch Grip Split Jerk
3 Overhead Squats with Pause on Final Rep

Strength
Overhead Squat OR FRONT SQUAT OR BACK SQUAT
Every 90 seconds x 8 Sets
1 Rep @ 70%+ of 1RM Snatch

Modifications and/or Substitutions:

• Look to adjust the rep range slightly to 3 reps each set and reduce loading as the primary adjustment. Then for those with limited shoulder mobility the next would be to move to an overhead lunge to work on the stability and mobility while still moving in that direction.
• For those that choose not to do an overhead squat we can adjust to Front Squats or Back Squats as well if the movement just won’t work for athletes.

Level 1 / Beginner Athletes:
Adjust to 5 Overhead Squats each set at an empty barbell to refine position

“Helanasty”
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 50/35lb (22/15kg)
Barbell: 115/75 lb (52/34kg)

Level 2:
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 35/25lb, 15/12kg
Barbell: 95/65lb, 43/30kg

Level 1:
3 Rounds for Time:
21 Alternating Dumbbell Hang Snatch
400m Run
12 Dumbbell Goblet Squats
Dumbbell: 30/20lb, 14/9kg

Masters 55+:
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 30/20lb, 14/9kg
Barbell: 75/55lb, 34/25kg

Time Cap: 15:00
Goal Time: 9:00–13:00

Stimulus: High-End Aerobic + Muscular Stamina
RPE: 9/10

Primary Objective: Complete each round in under 4:00 minutes
Secondary Objective: Looking to complete all movements unbroken

Strategy:
Look to tackle the Dumbbell Snatches unbroken before hitting a fast run, leaving just a touch in the tank before circling around and tackling the overhead squats. These should be at a load that is challenging, but able to be completed in an unbroken set. The goal and the challenge today is to maintain paces, keep quick transitions and keep pushing the run even as the legs begin to get heavy and under fatigue towards the back half of the workout.

Movement Adjustments:

Overhead Squat: We should look to adjust the loading first, even if all the way to a PVC Pipe. Alternatively lets look to adjust to Front Squats, Back Squats or Goblet Squats

Alternating Dumbbell Snatch: Scale to a hang position or the loading. Alternatively an American Kettlebell Swing is a great alternative for the day.

Run: Look to adjust to 900/800m Bike Erg, 30/22 Calorie Echo, or 32/25 Calorie Row. If you are modifying the distance, adjust to 300 or 200m for the day.