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

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