Week of November 8, 2020-deload strength
Monday
A. KB Front Rack Lungex10 repsx4
+
NOT FOR TIME:
15-12-9-6-3
Strict HSPU (push ups)
Strict Pull ups
OR
*1-3 Rope climb after each round of hspu
+
5 rds
15/10 cal Bike
15 Pull ups
15 GHD sit ups OR Tuck Ups
Tuesday
A. 2 position Hang Snatchx2x2@75% x2x3@80%
B1. Half Kneeling Landmine Pressx8/Sidex3
B2. Push Up-hardest variation possible (off box or bar, floor, paralette, maltese)x10x3
10 min on clock
75 KBS BUY IN:
then AMRAP
40 FT DB Lunge
10 Burpees
Wednesday
5 rds
500m row
400m run
30 wall balls
Rest 1 min between rounds
Thursday
A. Tempo Back Squat-3 secs down, 3 sec pause, fast up-3 repsx5 sets-LIGHT!
+
5 min AMRAP
10 Deadlifts
5 Power Cleans
Rest 3 min
5 min AMRAP
5 Power Cleans
15 Box Jumps
Rest 3 min
5 min AMRAP
15 Box Jumps
10 Deadlifts
Friday
A. Hang Power Cleanx2x5-off feel, nothing overly heavy
B1. T2B Swing Work
B2. Strict KTE or T2Bx7x3
B3. MAX L Sitx3
27-21-15-9
T2B
Hang Power Clean
Sunday
6 min sandbag run
Rest 3 min
5 min AMRAP
40 burpees over bar
Into max clean and jerks 155/105
Rest 3 min
10 min AMRAP
36 box jumps
36 KB swings
72 double unders
Rest 3 min
200M Shuttle Run (50M out and backx2)
Rest=work
X6