Workouts for Week of Nov 7 - Nov 12

November 6, 2016


Holiday Months Challenge
Press In Clean/Sots Press 3 Rep Max

 

Monday

8-12-16 In 18:00

Plank Kettlebell Drag Throughs (1/2 reps each direction)

Glute Bridges w/ Dodgeball Between Knees

Front Squats (@85%, 75%, 65% 3-Rep Max)

 

For Time: 800 Meter Run

30 Wallballs

(attempt a height and ball weight to strive for as unbroken as possible!)

 

Tuesday
3x3 Tall Snatches - increase # but stay light

3x3 Snatch Balances - keep increasing # but stay moderate

3x3 Hang Snatches *Put the bar down between EACH hang snatch.

Increase # every set AS LONG AS YOU'RE STILL DROPPING INTO A FULL SQUAT

TRY TO BEAT LAST WEEK'S WEIGHT!

 

10:00 Alternating EMOM:

5 Single Arm Dumbbell Snatches/arm

10 Toe Taps with Dumbbell*

*legs against wall for mobility assistance


Wednesday

For 3 Scores - 3 X 2:00 AMRAP+2:00 Rest:
5 Push Press at 85% Shoulder Press Max
10 Air Squats
15 Tucked Hollow Rocks

5 Sets of 1 Clean+3 Squat Pulses+2 Jerks
-start around 50% max clean & increase # each round
TRY TO BEAT LAST WEEK'S WEIGHT!


Thursday *Martial Arts Class at 6:30pm!*
15 Rounds:

1 Rope Climb as efficient as possible

50' Sled Pull

Handstand Walk at YOUR level!

 

Friday
9-15-21 For Time:

Romanian Deadlifts @55% 1 Rep Max Deadlift

Handstand Pushups-do strict as long as possible before kipping per set

 

Saturday

9am Workout ONLY Today

 

EMOM of 4 Reps Each As Long As Possible:
Thrusters (no heavier than 75/55#)
Pullups/Ring Rows
Burpees

 

10:30am Competitor's Prep - Cancelled For Today

 

 

 

Please reload

Featured Posts

Meal Nutrition Simplified - From Cart to Table

March 7, 2019

1/6
Please reload