Well it’s been a long time since Halloween has actually been on a weekend – a Friday no less!  So I’m expecting many of us to be feeling the Halloween haze.  If you can manage to tear yourself away from thoughts of candy, costumes, and calamity, come work out.  You’ll feel better.

If you carve a pumpkin, make sure you save it and use it afterwards.  Just scrape out any melted wax.

If you carve a pumpkin, make sure you save it and use it afterwards. Just scrape out any melted wax.

Saturday

Tech: Lifter’s Choice

Workout:
5 rounds of:
-4 _________ (135/95 lbs)
-6 _________ (135/95 lbs)
-8 _________ (135/95 lbs)
-12 _________ (135/95 lbs)
+fill in the blanks in the manner you’d prefer using the following lifts: deadlift, clean, front squat, push press

Last week I made a point of saying that the days we can be outside running are beginning to be few and far between.  I also stated that because of this we should expect a workout with a longer run component this week.  Murph!

In case you haven’t noticed, I only program in Murph about twice a year.  There are many other ways to workout that would be somewhat similar.  However it’s nice having wods that we can come back to and see how we’ve improved.  Or how we stack up against others.  That being said, we did this workout in July this year – so go back and check your previous scores.  Given the increasingly inclement weather this may be the last time we see Murph this year.

Do to the longer nature of this workout, we won’t likely have enough time to do all of the lifts programmed unless we’re very judicious (fast) with our time.

Running Poster

I know this is how many of us view running.  Love your weaknesses!  Embrace the desire to improve and the challenge that lies therein.

Friday

Tech:
-4-4-4-4-4-4 push press
-5 X 8-12 reps of ring flies

Workout:
‘Murph’
-1.6 km run
-100 pull-ups
-200 push-ups
-300 squats
-1.6 km run

 

Today’s workout is two rounds.  The first round using only one side of your body.  The second round using the other.  It will be fun to see how the inherent imbalances play out.

Al Kavadlo doing a pistol.  He has an excellent book full of body weight only exercises and workout plans.

Al Kavadlo doing a pistol. He has an excellent book full of body weight only exercises and workout plans.

Thursday

Tech:
-4-4-3-3-2-2 deadlifts
-6-6-6-6-6 kettlebell windmills

Workout:
2 rounds (Left then right, or right then left)
-25 pistols
-30 high pulls
-30 push press
-10 rollback pistols

You may have noticed that last week many of the workouts tended to be quite heavy on the upper body.  This week not so much.  That’s because last week I was hoping to do work that would improve our bench press for next Wednesday.  That’s right!  Next week we’ll be trying to hit some new numbers on the bench press.

Hopefully the shoulders have held up well and our strength has improved.  You might want to be doing some rotator cuff exercises in anticipation of the heavy bench press.

A picture of your rotator cuff courtesy of Wikipedia.

A picture of your rotator cuff courtesy of Wikipedia. If you would like some simple exercises to help strengthen your rotator cuff, please ask.

With that in mind, today we’ll be doing two exercises that really focus on shoulder stability: overhead squats and the one-arm overhead walking lunge.  The latter of which I was recently introduced to by Adam Ryan.  I’ve found it quite beneficial to shoulder health.  Overall these should help prep your shoulders and arms for next week’s bench press!

Arthur Saxon doing the one-arm snatch.  Now just do a bunch of walking lunges.

Arthur Saxon doing the one-arm snatch. Now just do a bunch of walking lunges.

Wednesday

Tech:
-8-8-6-6-6 overhead squats
-10-10-8-8-8 one-arm overhead walking lunges

Workout:
4 rounds of:
-50 double unders
-10 snatch (95/65 lbs)
-20 squats

I’m sure some of you are pumped up for the clean and jerk today!  We’ve been building towards this over the past three weeks.  Hopefully some of us attain new personal bests today!

For inspiration:

This is a video of Le Maosheng clean and jerking 182.5 kg at the 2002 Asian Games in Busan.  He competed in the 62 kg weight class.  That record still stands.

Tuesday

Tech:
-3-3-2-2-1-1-1 clean and jerk

Workout:
12 min. AMRAP of:
-4 pull-ups
-8 kettlebell swing
-12 grasshoppers

Friday we did the bent over row with our elbows flared out.  We did this lift after completing six sets of overhead squats.  Today we’ll be doing the regular bent over row after five sets of squats.

These lifts will complement each other well.  So long as you’re not overworking your lower back during the squats.  As you heard me say last week, bent over rows will help you develop and break through plateaus on your deadlifts, squats, bench press, cleans, snatch…  You know, pretty much every lift you actually care about.  It won’t help with bicep curls.

Unlike this picture we'll be doing the bent over row with our elbow flared out 90 degrees from our body.

Unlike this picture, we’ll be trying to get a little closer to parallel in relation to the ground.

Monday

Tech:
-5-5-3-3-3 squat
-8-8-6-6-6 bent over row

Workout:
21-15-9 of:
-front squat (115/80 lbs)
-barbell burpees

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