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

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