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

It’s the end of November and the Holiday Season has begun: that means while many busy may be busy traveling, another gang of folk will be dialed-in schedule wise. Wonderful time for end-of-year test/retests.

Monday (squat day!) we’re in Week 2/3 in our 2nd 5/3/1 Cycle. For conditioning we’ll do another Training Think Tank Throwdown (#166) seeing how well you can sprint through some skills and thrusters. Sub 8:00 would be legit. Pro tip: don’t clean the bar up, “bicep curl sneak” under the bar for the first rep of any set.

Wednesdays are our olympic weightlifting skill/strength days and we’ll be doing a power clean & jerks complex to dial in your footwork. We’ll follow that up with a classic bodyweight pull test (with a burpee twist) where you get to pick your poison: pullups, bar muscle-ups, or ring muscle-ups. Pro tip: preparing your core beforehand will ensure better kipping from the start! If you can get in early get the muscles firing

Friday we’ll have a triplet with high-level bodyweight skills like wall walks, toes-to-rings (!), and single-leg squats (pistols) after our shoulder presses. Remember to download that 5/3/1 Strength app for easier calculations and a rest timer. Pro tip: you should know how many steps in and how many steps out you need for the wall walks. If not, figure it out so you can be more proficient as that movement is expensive.

I know I’ve been saying we wouldn’t run that much in the Winter, and we haven’t, but on Saturday we’ll do some short 400m runs in our conditioning piece. You can join a number of us in doing the “Character Mile” if you’d like!

In ENGINE we’re working on different disciplines and seeing how well you can handle big sets.

In BODYBUILDING we’re sticking with alternating between upper body pushing and pulling, but look to incorporate the lower body by the middle of the month.

That’s it for now- have fun training hard!

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

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