November 2-November 8, 2021
Tuesday
A. Snatch-1 RM, any variety
B. Max set of T2B
10 TNG Power Clean
45 seconds on AB@high output
Rest 2 minx3
30 seconds on AB@higher output
7 DBALL to shoulder
Rest 2 minx3
Wednesday
A. Deadlift-Heavy Single
REGIONALS 2014-21 min CAP
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row
Thursday
A. Front Squat-1 RM
B. Strict Pull up-max set
JACKIE
1000M Row
50 Thrusters@45/35
30 Pull Ups
Friday
A. Clean and Jerk-heavy single (practice if brand new)
*once you fail, continue on the movement that did not make you fail...either the clean or the jerk
B. Push Press-heavy single
C. Max set HSPU+max set of kipping HSPU, if no HSPU-max set push up, if no push upx3x5 TOUGH ASST Push ups
3 minute amrap
C&J @ light/tng weight
~rest 5 minutes~
15-12-9
Deadlift@heavy
HSPU
~rest 5 minutes
3 minute amrap
bar facing burpees
Saturday
100 Wall Ball
80 Pull Ups
45 Front Squat
80 HKR
80 Wall Ball
40 T2B
30 Front Squat
40 CTB
60 Wall Ball
15 Bar MU
15 Front Squat
Sunday
The Mountain-courtesy of Hinshaw
1min ON, 15sec easy, 1min rest
2min ON, 30sec easy, 1min rest
3min ON, 1min easy, 1min rest
4min ON, 2min easy, 1min rest
5min ON, 3min easy, 1min rest
4min ON, 2min easy, 1min rest
3min ON, 1min easy, 1min rest
2min ON, 30sec easy, 1min rest
1min ON, DONE!!
Monday
A1. Back Squat@75% 8,8,6,6,5
A2. Arch Hold with PVCx30 Secx5
A3. GHD Reverse Hypersx10x5
10 minute EMOM
Partner 1: 9 Front Squats@60% (from floor if possible)
Partner 2: Rest
Straight into….
10 minute EMOM
Partner 1: 12 Lateral Burpees Over Bar
Partner 2: Rest
Straight into….
10 minute EMOM
Partner 1: 15/12 Calorie Assault Bike
Partner 2: Rest