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Sara Carr Fitness

Week of October 21st



Monday, October 21st- Front Squat Cycle Day 2

A. Front Squat 5x5

*compare to 10/11 24

B. For Time:

50 wall balls

40 sit-ups

30 plate G2O

20 box jumps

10 ring dips/HR push-ups



Tuesday, October 22nd

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

5x5 (80%+)

A2. Chin-up

5x5-10

B1. Arnold Curl

4x10

B2. Dual DB Kickbacks

4x12

C1. Barbell Curl

3x12

C2. Med Bll Push-ups

3x12



Wednesday, October 23rd- Overhead

A. Push Press

5x5

*compare to 9/16/24

B. 7 Rounds For Quality:

1 TGU/arm

30 sec weighted forearm plank

7 strict T2B



Thursday, October 24th

7am-12pm: Open Gym

12pm: Mobility/Stability



Friday, October 25th- Hinge/Single Leg

A. Deadlift

5x8

*compare to 10/7/24

B. 12 min AMRAP:

6 pull-ups

12 suitcase reverse lunges

24 Russian kb swings



Saturday, October 26th

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. Snatch Pull (ATK) + Snatch (ATK)

7x (2+1)

C. Snatch (ATK)

5x2

10am- Mobility/Stability



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