Wk 1/4 – Nov. 14/2022
Monday
A. Deadlift @ 11×1, work to a challenging set of 6 – good set
B. Front Rack Rear Elevated Split Squat @ 20×0, 8-10 reps per leg x 3 sets, rest as needed
C1. Close Grip Bench Press, 5-5-5, 60-90 sec
C2. Single Arm DB Row, 15 TOUGH/arm x 3 sets, 30-60 sec b/t arms
D1. Dual DB Skull Crushers @ 20×0, 12-15 reps x 3 sets, 1 min
D2. Seated Dual DB Bicep Curls @ 20×0, 12-15 reps x 3 sets, 1 min
Tuesday
A. 1 Snatch Pull + 2 Dip Power Snatch + 1 OHS x 7 sets, rest as needed – add load as technique allows
B. 1 Clean Pull + 1 Dip Power Clean + 2 Split Jerk x 7 sets, rest as needed – add load as technique allows
C. 2 sets @ high effort [two ergs if you can]
1 min Erg (erg # 1)
1 min Wall Balls @ 15/20lbs to 9/10ft
1 min rest
1 min Erg (erg # 2)
1 min Alternating DB Power Snatch @ 35/50
1 min rest
1 min Erg (erg # 1)
1 min Box Jump Overs @ 20/24” Box
1 min rest
1 min Erg (erg # 2)
1 min Burpees – no jump @ top
1 min rest
Wednesday
A. EMOM x 9 minutes
1st – 20-30 sec Toes to Bar Practice / Progressions
2nd – 20-30 sec Wall Walk/Handstand Practice
3rd – 20-30 sec DU/Skipping
B. Every 3 min x 5 sets
5 tough Push Press @ 10×1 + 2-5 Strict Pronated Pullups + 10-15 Sit-Ups
C1. Sled Pull With Pulling Rope, 50ft TOUGH x 3 sets, 30 sec
C2. Seated DB External Rotations @ 20×0, 10-12 reps/arm x 3 sets, 30 sec
C3. Scapula Pullups @ 1111, 10 reps x 3 sets, 30 sec
Thursday
A. Back Squat, work to a challenging set of 5
B. Barbell Hip Thrust @ 20×0, 15 tough reps x 3 sets, rest as needed – heavy / tough
C. Every 1:30 min x 10 sets @ high effort
5/7 cal Rowing + 5 Jump Air Squats + 1 SandBag Clean Over Shoulder @ tough
*goal is FAST movement & quick transitions
D1. L-Sit Progressions, 10-20 sec x 3 sets, 30 sec
D2. Heavy Farmer Hold with DBs, 40 sec x 3 sets, 30 sec
Friday
A. 3 sets
10 cal Rowing @ 5/10
10 cal Rowing @ 9/10
(Into..)
7 cal Echo Bike @ 5/10
7 cal Echo Bike @ 9/10
(Into..)
10 cal Ski Erg @ 5/10
10 cal Ski Erg @ 9/10
1 min Recovery
B. For Time
80/100 cal Bike Erg
20 x 50ft Shuttle Run
*10 min Time Cap