SKILLS for Tuesday 11/8/2022 is the SQUAT
CompEx for Tues 11/8
shoulder prehab
EMOM x5 do 1-3 snatch balances @60-80% of 1RM snatch
E:90 x4 do 2 power pause snatch @55-65%
E:90 x4 do a power snatch + snatch @ 75-85%
EMOM x5 do 4 snatches @60%
pullup skills, then
20/30 calorie row
2/3 muscle-ups
15/20 calorie row
1/2 muscle-ups
10 calorie row
1 muscle-up
:90 rest
Complete 3 sets!
GYMNASTICS for Tues 11/8
3-4 rounds of
10 pause-at-ends pullups
10 strict dips
5 half getups/side
2-3 rounds
1:00 top-of-foot plank
:30 V-sit
20 shoulder taps
:30 hollow rock
then muscle-up work
WORKOUT for Monday 11/7/2022
FS 50/5, 50/5, 60/3, 70/3, 80/3, 90/3+, then
3 rounds for time:
60 double unders
40 air squats
60 double unders
20 pogo burpees
20:00 cap. Post time to whiteboard!
ENGINE for Mon 11/7
3 rounds for time:
60 DB box stepovers, 20/35/50lbs to 12/20/24″
40 toes-to-bar
BODYBUILDING for Mon 11/7
3 rounds
20 alternating dumbbell curls
10 tricep extensions
1:00 rest
3 rounds
10 curls
20 alternating tricep extensions
1:00 rest
3 rounds
10 concentration curls/side
10 one-arm tricep extension/side
1:00 rest
I asked in classes and you gave feedback! I’ll be posting every Sunday to explain what you’re getting into with our regular “Strength & Conditioning” classes to shed some light on the intended goals and stimuli.
MONDAY we’ll begin the week with our 5/3/1 Program and we’re doing the 3s! Then a fun 3-round metcon involving double unders, air squats, and pogo burpees! 20-minute time domain.
READ: 5/3/1: How to Build Pure Strength – T-Nation
WEDNESDAY is olympic weightlifting day and we’ll be working on cleans before doing a rowing/burpee/wall walk triplet. More burpees, but not the same type as Monday. Let’s test how your shoulder stamina holds up.
FRIDAY we have a decreasing ladder of toes-to-bar (or hanging leg raises) where you’ll do some walking overhead lunges between sets. You’ll use a single dumbbell overhead to challenge stability and midline control- your choice on how to break up loading per side. This is all after your 2nd week of strict pressing as our strength/skill component.
SATURDAY sees the return of THE BOAT workout where your team’s communication is paramount to being successful. The weird one/two/all working per element makes for a fun time if the work is divided up properly.
MOBILITY for Sunday 11/6
SKILLS for Saturday 11/5/2022 is the CLEAN
WORKOUT for Sat 11/5
5 rounds for time:
400m run
15 burpee box jumps, 12/20/24”
21 shoulder-to-overhead, 30/45/64kg
3:00 rest
Score = total time. Post to whiteboard!
CompEx for Sat 11/5
isometric holds, midline warmup
front/back squat supersets
– 5 Nordic curls
– 5 single-leg hip bridge (:03 hold at time)
8 deadlifts @70% every 3:00 x4
for time:
6-5-4 walk walks
18-15-12 wall-facing handstand march
1:00 rest
Sprintervals!
every 4:00 x3
10/15 calorie row
15 thrusters, 20/29/43kg
8/12 calorie row
every 4:00 x2
10/15 calorie row
15 burpees over erg
8/12 calorie row
WORKOUT for Friday 11/4/2022
strict press 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+, then
“EMOM Lifts”
Starting with an empty bar SNATCH once every minute until a max* is found then move onto the CLEAN. Continue until a max* is found then move onto the DEADLIFT. Continue until a max is found. Ideally the bar only gets heavier, but do what you must to be successful.
*3 attempts max. Post best lifts to whiteboard.
ENGINE for Fri 11/4
Burpee/Nasal breathing ladder then
#tttTD163 (see video below)
AMRAP in 12:00
12/16 calorie row
8 burpee over rower
BODYBUILDING for Fri 11/4
3 sets
10-15 wide-grip pullups
10-15 snatch-grip shoulder press
2:00 rest
3 sets
15-20 crush-grip bent-over row
15-20 shooter pushup (or close-grip)
2:00 rest
3 sets
10-15 upright row
10-15 dips
GYMNASTICS for Fri 11/4
core, stretching, athlete’s choice
3-4 rounds
10 tempo inverted/ring row
10 tempo pushup with 6+ shoulder taps
10 KB windmills/side
2-3 rounds
:30 hang
:30 pike handstand
:30 side plank/side
20 prone snow angel (weighted?)
WATCH:
SKILLS for Thursday 11/3/2022 is the DEADLIFT
CompEx for Thurs 11/3
rowing/plank warmup, hip & shoulder prehab
EMOM x3 do 5 jump-t0-split-drill, then
every :90 x7 clean pull + clean + jerk. Sets 1-2 @70-75%, Sets 3-4 @75-78%, Sets 5-7 @78-81%
4 sets for time:
6/8 ring muscle-ups
50′ handstand walk
15/20 calories
15 HSPU
2:00 rest
single-leg strength, hamstring finisher
MOBILITY for Thurs 11/3
