Dumbbells for December! Speaking of which, are you participating in The Character Mile?
WORKOUT for Monday 12/5/2022
front squats 50/5 (2), 65/3, 75/5, 85/3, 95/1+
every minute on the minute for 20 minutes:
3 DB power cleans + 4 DB front squats + max burpees in remaining time
Rx = 2×20/35/50lbs. Post score (total burpees) to whiteboard!
ENGINE for Mon 12/5
“GHOST”
6 rounds for total reps:
1:00 calorie row (must stay under 28 s/m)
1:00 burpee over rower (facing away from monitor)
1:00 double unders (must “single/double/single/double” the work)
1:00 rest
BODYBUILDING for Mon 12/5
6 rounds (one side per round):
12 one-arm DB RDL
9 one-arm DB hang muscle snatch
6 one-arm DB jerks
2-3 rounds/side:
10 one-arm DB bent-over row
10 one-arm DB bench press
2 rounds for time:
50 reverse crunches
50 upper-body-only supermans
WATCH:
Need some mobility to check-in with your body before the start of the new week?
MOBILITY for Sunday 12/4/2022
Now onto programming!
Monday we’ll see how much those EMOM weightlifting complexes have been paying off with a dumbbell conditioning version after our 5/3/1 week. The next two weeks we max out the front squat.
Wednesday, our weightlifting day, we’ll try some power snatches into some overhead squats. The conditioning is pullups, burpees, and perfectly-vertical kettlebell swings in a 20 minute AMRAP
Friday is another rowing time trial alongside some double dumbbell hang snatch/lunge intervals.
On Saturday you’ll deadlift a heavy triple then try the FLIGHT SIMULATOR workout so make sure you have a jump rope handy!
SKILLS for Saturday 12/3/2022 is the SNATCH
WORKOUT for Sat 12/3
3 rounds for time:
1000m row
15 KB power clean, 2×12/16/24kg
40 air squats
15 KB push press
Post time to whiteboard!
WATCH:
WORKOUT for Friday 12/2/2022
shoulder press 50/5 (2), 60/3, 70/3, 80/3, 90/3+
5 rounds for time:
6 wall walks
12 toes-to-rings
18 single leg squats
Post time to whiteboard.
ENGINE for Fri 12/2
“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 air squats
or
“MARY”
AMRAP in 20:00
5 HSPU
10 alternating single leg squats
15 pullups
BODYBUILDING for Fri 12/2
“RANDY”
75 power snatches
then
4-5 rounds of
10+ weighted back extensions
15 rear delt flys
5-5-5 bicep openers
GYMNASTICS for Fri 12/2
4 rounds
10 tuck up + pullup
10 parallette shoot thru
4+ MB turkish getup/side
2+ rounds
1:00 (wall) plank
:20 chinup hold
20 plank hip taps
20+ Russian twists
https://youtu.be/Ti_aRfGGoyY
SKILLS for Thursday 12/1/2022 is the BENCH PRESS
CompEx for Thurs 12/1
hip and shoulder prep
JERK TECHNIQUE
E:45 x5 do 3 press-in-split
EMOM x3 do 3 jerk-in-split
CLEAN & JERK
E2MOM x5 do hang clean below knee + clean + jerk @70-75%
E2MOM x5 do clean + front squat + jerk, starting @75% and building
every 2:00 complete
100′ handstand walk
5 hang power snatch, 43/61kg
max muscle-ups in remaining time
rest 1:00 and repeat for a total of four rounds
MOBILITY for Thurs 12/1
WORKOUT for Wednesday 11/30/2022
every :90 for 10 intervals do 1 power clean + 2 jerks
complete any of the following for time:
a. 30 ring muscle-ups
b. 50 bar muscle-ups
c. 100 pullups
Every minute on the minute complete 4 burpees, including the start. Post times to whiteboard!
ENGINE for Wed 11/30
“APOLLO”
Every 7 minutes for 21 minutes:
20 DB bent-over row, 2×20/35/50lbs
30 DB step-ups, 12/20/24”
400m run (or equivalent)
Rest the remainder of the interval before going again.
BODYBUILDING for Wed 11/30
2-3 rounds
20 KB high pulls
20+ KB lat pullovers
1:00+ rest
3-4 rounds
10-15 dips
10-15 ring rows
4-5 rounds
8+ Z-press
8+ Chinese lat raise
8+ rear delt raise
SKILLS for Tuesday 11/29/2022 is the PRESS/PUSH PRESS/JERK
CompEx for Tues 11/29
shoulder prehab
E:90 x6 do a snatch balance, starting at 75% then building up
EMOM x5 do a 3-postion snatch @ 50%
E:90 x8 do a power snatch + snatch, starting at 60% and building up
EMOM x8
1-2 rope climbs / 4-6 strict pullups
E:90 x3
8-10 tempo KB press @2111
6 tempo cross bench pull over @4311
8 tempo posted deadlifts @3011
GYMNASTICS for Tues 11/29
3-4 rounds
7 1-1/2 strict pullups
10 plyo pushups (2″)
10 bent press w/ 2-count pause at bottom
2-3 rounds
:30 chest-to-wall handstand
:30 straddle stretch
:30 hanging k2e hold
1:00 arch hold/rock
then strict muscle-up work and press handstand work
READ: Programming in Preview