SKILLS for Saturday 11/26 is the PRESS (and other shoulder-to-overhead movements)
WORKOUT for Sat 11/26
shoulder press 50/5 (2), 60/3, 65/5, 75/5, 85/5+
for time:
40 thrusters
30 power clean & jerk
20 overhead squat
30 power snatch
40 thrusters
15:00 cap. Post time to whiteboard!
CompEx for Sat 11/26
athlete’s choice: front/back squat (plus hamstring, shoulder accessories)
25 deadlift every 3:00 for 3 total sets at 30-40% of 1RM
EMOM x4
6-10 donkey kicks
:45 kick to handstand effort
E:30 x6
16 freestanding HS march
:20 HS walk
3:00 max handstand hold, max effort
8 rounds for time:
10 target burpee
10 DB front squats, 20/35/50/70lbs
FRIENDSGIVING is here!
Join us at 12pm, bring some leftovers, and spend time with your swolemates after classes.
WORKOUT for Friday 11/25/2022
5k row for time, then
EMOM x 10 do 2 power snatch + snatch
WATCH/LISTEN:
FCF 3.0 (nextdoor to our current location) on 11/23/2009
WORKOUT for Thingstaken Thursday 11/24/2022
establish a heavy bench press double, then 5 sets of 3 reps at 85%
5 rounds for time:
24/30 calorie row
15 thrusters, 34/43kg
15 knees-to-elbows
Post time to whiteboard!
CompEx for Thurs 11/24
EMOM x3 do 1-3 press-in-split, adding 5% from last week
E2MOM x5: clean pull + clean + jerk
– Sets 1, 2 do 2 @65%
– Sets 3, 4 do 1 @70%
– Set 5 do 1 @75%
E2MOM x5: clean & jerk
– Sets 1, 2 do 80%
– Sets 3, 4 do 83-86%
– Set 5 do 86-90%
“12 Days of Thankfulness”
250m row
2 muscle-ups
3 DB thrusters, 2×20/35/50lbs
4 burpee box jump overs, 20/24″
5 strict HSPU
6 chest-to-bar pullups
7 KB swings, 16/24kg
8 one-arm snatch, 20/35/50lbs
9 toes-to-bar
10 DB walking lunge, 20/35/50lbs
11 ring dips
12 Human Makers, 20/35/50lbs
WORKOUT for Wednesday 11/23/2022
EMOM x15: full clean + cluster
30-20-10 reps for time:
DB hang snatch, 2x 20/35/50lbs
pullups
Post time to whiteboard!
Optional Finisher: 2-3 rounds
– 1:00 bar-in-trap/side
– :30 chair stretch/side
– max (freestanding) handstand
ENGINE for Wed 11/23
300 calorie row. Every 25 calories:
a. 15 calorie Echo bike
b. 5 double KB clean & press
c. 15 shuttle runs
d. 5 prowler push & pull
BODYBUILDING for Wed 11/23
5 rounds for max total reps:
max unbroken bench press, 70%
max unbroken Gorilla row
3 sets
8+ split squats/side
16+ weighted hip extension
SKILLS for Tuesday 11/22/2022 is the CLEAN
CompEx for Tues 11/22
shoulder prehab
E:90 x5 do 1 snatch balance + 1 overhead squats, 70-85%
E:90 x3 do a 3-positional snatch (hang snatch, below knee snatch, snatch), 50%
E:90 x10 do 1 pause power snatch + snatch
for time:
800m run
15 DB snatch, 2x 20/35/50lbs
max unbroken toes-to-bar
2:00 rest
Repeat for 4 sets or when 60 t2b are completed, whichever comes first.
GYMNASTICS for Tues 11/22
3+ rounds of 10 reps each:
– double pause tempo ring row
– pike handstand pushup + 4 taps
– front scale to back scale/side
2+ rounds
:10 pullup hold + :20 hang
20 plank hip taps
:30 single-arm plank/side
:40 hollow rock
This Friday, Native American Heritage Day, you can join us at 12pm to 2pm for Friendsgiving!
Bring some food to share- perfect if you have leftovers!
We will provide some snacks
Coach Dave (professional chef by trade) may make something for those in attendance!
BYOB
and finally RSVP in PushPress so we have a headcount- we won’t count as a class
WORKOUT for Monday 11/21/2022
front squat 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+
for time:
300 double unders
200 situps
100 DB reverse lunges, 2×20/35/50lbs
Rx = unpartitioned. Post time to whiteboard!
ENGINE for Mon 11/21
EMOM x24
a. 10/13/15 calorie row
b. 5 pullups, 10 pushups, 15 squats
c. max kettlebell clean & jerks
BODYBUILDING for Mon 11/21
3+ rounds:
10+ KB crush-grip bent-over row
10+ parallel ring row
10+ weighted hip extension
3+ rounds
barbell bicep curls 21’s
banded lat pulldown 21’s
Rest as needed everywhere!
