Week of November 2, 2020

Monday

A1. Deadliftx3x3@83%

A2. Close Grip BB Rowx10x3 (pause at chest)

A3. Strict Pull up-CTB if possiblex5x3

B1. Tuck or V upsx15x3

B2. Arch Hold with PVCx45 Secx3


21-15-9

Deadlift@225/155

Pull Up

Row Cals


Tuesday

A. Clean and Jerk Every 90 2 reps@83%x5

B1. Front squatx3x3@83%

B2. Box HSPUx5-8x3 FOR QUALITY!!!


9 min AMRAP

3 Thrusters@75/55

3 Burpees over the bar

6,6,6

9,9,9

ETC

Wednesday

CAP TBD

16 rounds

100 M Run

7 Box Jump Overs

40 FT OH Walking Lunge@75/55


Thursday

A. Snatch Every 90 seconds 2 reps@83%x5

B1. T,Y,Wx8 Each Wayx3

B2. TGUx3/sidex3


1 min STATIONS

DBALL

Rope Climb

Bike

Push Ups

Restx3

Friday

A1. Back Squatx3x3@83%

A2. Bulgarian Split Squatx5/legx3

A3. Hand over Hand Sled Pullx1x3


Row 1K

INTO:

5 rounds

50 DU

10 DB Squat Cleans


Sunday

500M Run@80%

200M Easy Run

100M Sprint

Rest 5 minx3

+

15 min AMRAP

50 FT Farmers Carry-HEAVY

:15 sec Tuck or L Sit

15 GHD sit ups

:15 sec HS Hold

15 T2B


111 views0 comments

Recent Posts

See All

December 1-December 20

Wednesday A1. Back Squatx4x5@85% A2. Weighted pull upx3x5 5 rounds 15 box jump overs 8 pull ups 16 DB Lunges Thursday A. Front Squatx5x2@80% x4x3@85% B1. Double KB front rack lungex6/legx3 B2. Box jum

November 17-November 29

Wednesday A. Deadlift 20 reps@45% 15 reps@55% 10 reps@60% 7 reps@65% 5 reps@75% complete with minimal rest but perfect form. B1. Jerkx3x2@75% x3x3@80% B2. DB Strict Pressx5x5 5 min amrap 5 hspu 20 du/

November 9-November 15

Tuesday A. 3 position Clean@70%x3/@75%x4 B. EMOM 10 Minute 1: :45 Row Minute 2: 3-5 Strict CTB, Strict PU or Neg. Drops 15 min AMRAP 20 KBS 10 Pull up (15 if good at pull ups) 1 Rope Climb Wednesday A