Monday 30th September

Snatch

7 min OMEM
1 x Snatch

Back Squat

Establish a 1RM

Accessory

4x8 Good Morning

4x8 Barbell Step Up 24"

Met Con

7 min AMRAP

3 Cleans 70/40

6 Front Rack Lunges 70/40

9 Front Squats 70/40

Friday 27th September

Jerk

Work to a 1RM

Bench Press

1x5@40%, 1x5@50%, 1x3@60%, 1x5@75%, 1x3@85%, 1xMax Reps @95%

Met Con

5 min AMRAP

3 Thrusters 70/40

6 Burpees

9 Box Jumps 30/24

Wednesday 25th September

Clean and Jerk

5 min OMEM

1 x Clean, 1 x Front Squat, 1 x Jerk, 1 x Front Squat

Deadlift

1x5@40%, 1x5@50%, 1x3@60%, 1x5@75%, 1x3@85%, 1xMax Reps@95%

Met Con

20 Minute AMRAP

400m Run

21 Kettlebell Swings 24/16

12 Pull Ups

Tuesday 24th September

Strict Press

1x5@40%, 1x5@50%, 1x3@60%, 1x5@75%, 1x3@85%, Max Reps@95%

Weighted Pull Ups

5x5 heavy as possible

Met Con

For Time

10 Overhead Lunges 50/30

200m run

10 Overhead Squats 50/30

200m run

10 Front Rack Lunges 50/30

200m run

10 Front Squats 50/30

200m run

Monday 23rd September

Snatch

7 min OMEM

1 x Snatch

Back Squat

1x5@40%, 1x5@50%, 1x3@60%, 1x5@75%, 1x3@85%, 1x Max Reps @95%

Met Con

'Mary'

20 minute AMRAP

5 Handstand Press Ups

10 Pistols (5 each leg)

15 Pull Ups

Sunday 22nd September

Rest/Catch Up

Get some mobility stuff done today, as we start the final week of this cycle on Monday and it's going to be heavy!

As most of you know, I have spent this weekend at CrossFit Bath on the CrossFit Powerlifting Certification, learning Westside Barbell's Conjugate Method, taught by AJ Roberts. Give him a search on YouTube, and you'll see some incredibly impressive lifting!

Expect these methods to be appearing in BDC Programming soon!

Saturday 21st September

Olympic Total

Snatch for 1RM

C&J for 1RM

Strength

5x5 Weighted Pull Up

3 x Max Reps Handstand Press Ups

Met Con

8 Minutes OMEM

5 x Box Jumps 24/20

6 x Air Squats

7 x Press Ups

Remainder of the minute, max reps Burpees. Score is total Burpees.