Workouts for Week of Nov 30th - Dec 5th

November 29, 2015

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Gym Goal: Row a marathon (42,195 meters) = roughly 500 meters/day/person

 

Monday

EMOM for 6 sets:
2 Snatches from the High Hang (mid thigh)

*Begin between 50-60% of max Snatch, and work to a heavy (non-maximal) double.

- Tranisition minute 6:00 - 7:00 -

EMOM for 3 sets:
8 Overhead Squats at 60% heaviest lift complex (from ground, no rack)


4 Rounds w/ A Partner:
50 Wallballs Over The Bar (total)
400 Meter Run (together)


OAW:
Muscle-Ups:
7 Toe Nail Strict Transition
7 Muscle Up Negatives

Alternating TABATA:
(8 rounds total)
V-ups on an abmat
Toes-to-bar (no swing in between)
 

Tuesday

EMOM for 6 sets:
6X1 Hang Clean (from mid-thigh) + 2 Jerks

*Begin between 50-60% of max Clean & Jerk, and work to a heavy (non-maximal) complex.

- Transition minute 6:00 - 7:00 -

EMOM for 3 sets:

7 Clean Pulls at 110% heaviest lift complex


For time:

50′ HS Walk or Bear Crawl
50 KBS 53/35# (scale as needed)
50′ HS Walk or Bear Crawl
50 Step Down Box Jumps 24/20″ (step up if needed)
50′ HS Walk or Bear Crawl


OAW:
Muscle-Ups:
Practice Gymnastics Swing
4X8 Ring Pushups
4X8 False Grip Ring Row

4XME Strict HSPU AFAP – rest 90 sec.

 

Wednesday​

20:00 To Establish 1 Rep Max Back Squat
*every 4:00, 4 total sets, 5 strict chin-ups - weighted if able*


5 rounds for time (16:00 cap):

Modest Mouse:
25 Sumo Deadlift High Pulls 55/35#
16 Ring Rows
9 Push Press 55/35#

Adapting & Aspiring:
25 Sumo Deadlift High Pulls 65/45#
16 Pull-ups (band if needed)
9 Shoulder Press 65/45#

Competitive Edge:
25-calorie row
16 chest-to-bar pull-ups (NO BANDS)
9 strict handstand push-ups (deficit if able 4.5″ men/3″ women)


OAW:
Muscle-Ups:
6X3 Strict Ring Pullups w/ false grip
6X3 Strict Ring Dips

TABATA double unders

 

Thursday

Alternating EMOM for 10:00
Even - 2 Muscle Snatch (increasing weight)
Odd - 10 Medball Twists (feet off ground if able)

- Rest 5:00 -

Alternating EMOM for 10:00
Even - 1 Muscle Clean + Shoulder Press (increasing weight)
Odd - 5 Arch-to-hollow Medball Toss

 

Friday

Every 2:00 for 5 sets each, Alternate between a & b
a) 5 Good Mornings

– work to a heavy load but concentrate on keeping straight back and pushing hips back
b) :30 ring lockout support hold (if able, muscle up to it)


For time (20:00 cap):

5 Rope Climbs*
15 Thrusters 75/55#
30 Double-Unders (singles)
4 Rope Climbs 15′
15 Thrusters 75/55#
30 Double-Unders (singles)
3 Rope Climbs 15′
15 Thrusters 75/55#
30 Double-Unders (singles)
2 Rope Climbs 15′
15 Thrusters 75/55#
30 Double-Unders (singles)
1 Rope Climbs 15′
15 Thrusters 75/55#
30 Double-Unders (singles)

*Do box rope climbs if you cannot make it to the top yet.


OAW:
Muscle-Ups:
3X3 Banded Transitions
Video 3 Muscle Up Attempts

4X8 Pistols/leg using any scale needed

 

Saturday - FREE 9AM CLASS!

Every 3:00 for 5 sets:
4 Overhead Step Lunges
- increase weight to a 4 rep max -


6:00 AMRAP:
12 Overhead Step Lunges @ 50% 4RM
12 Lateral Burpees Over the Bar

Rest 2:00

6:00 AMRAP:
12 Lateral Burpees Over the Bar
12 Overhead Step Lunges @ 50% 4RM


 

 

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