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
WORKOUT for Monday 11/28/2022
front squat 50/5 (2), 60/3, 70/3, 80/3, 90/3+
for time:
210 single unders
21 thrusters
150 running single unders
15 thrusters
90 double unders
9 thrusters
Rx = 20/34/43kg. Post time to whiteboard!
ENGINE for Mon 11/28
EMOM x 12 work for :30, rest for :30
a. max rep kettlebell swings
b. max rep goblet squats
EMOM x12 do a KB press + 2 KB push press + 3 KB jerks
BODYBUILDING for Mon 11/28
100 ring rows
100 bicep curls
75 hand-release pushups
75 Viper press
WATCH:
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!
