Wk 2/4 – Nov. 21/2022
Monday
A. Deadlift @ 11×1, work to a challenging set of 5 – good set
B. Front Rack Rear Elevated Split Squat @ 20×1, 7 reps per leg x 3 sets, rest as needed
C1. Close Grip Bench Press, 4-4-4, 60-90 sec
C2. Single Arm DB Row, 12 TOUGH / arm x 3 sets, 30-60 sec b/t – more than last week
D1. Dual DB Skull Crushers @ 20×0, 10-12 reps x 3 sets, 1 min
D2. Seated Dual DB Bicep Curls @ 20×0, 10-12 reps x 3 sets, 1 min
Tuesday
A. 1 Snatch Pull + 1 Floating Power Snatch + 1 Dip Power Snatch + 1 OHS x 7 sets, rest as needed
B. 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk x 7 sets, rest as needed
C. 2 sets @ high effort [two ergs if you can]
1 min Erg (erg # 1)
30 sec Hang Power Snatch @ 45/65
30 sec Lateral Barbell Burpees
1 min rest
1 min Erg (erg # 2)
1 min Box Jump Overs @ 20/24” Box
1 min rest
1 min Erg (erg # 1)
30 sec Front Squats @ 45/65
30 sec Lateral Barbell Burpees
1 min rest
1 min Erg (erg # 2)
1 min Double Under / Single Under
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
3 tough Push Press @ 10×1, + 2-5 Strict Pronated Pullups + 10-15 V-UPs
C1. Supinated Barbell Bent Over Rows @ 20×1, 8-10 reps x 3 sets, 30 sec
C2. Seated DB External Rotations @ 20×0, 8-10 reps x 3 sets, 30 sec
C3. Scapula Pullups @ 1111, 8-10 reps x 3 sets, 30 sec
Thursday
A. Back Squat, work to a challenging set of 4
B. Barbell Hip Thrust @ 20×1, 12 tough reps x 3 sets, rest as needed
B. EMOM x 12 minutes @ high effort
3/5 cal Ski Erg + 1 Burpee + 1 SandBag Clean Over Shoulder @ tough
D1. L-Sit Progressions, 10-20 sec x 4 sets, 30 sec
D2. Heavy Farmer Hold with DBs, 40 sec x 4 sets, 30 sec
Friday
A. 3 sets:
15 cal Rowing @ 5/10
10 cal Rowing @ 9/10
(Into..)
12 cal Echo Bike
7 cal Echo Bike @ 9/10
(Into..)
15 cal Ski Erg @ 5/10
10 cal Ski Erg @ 9/10
1 min Recovery
B. For Time:
30 Wall Balls @ 15/20lbs to 9/10
30 cal Bike Erg
30 Wall Balls @ 15/20lbs to 9/10