Front Squat, Deadlift, Mixed Grip Pull-ups and Press/Push-press

Friday 11-30

TRAINING:
A. Front Squat @ 50X2 - 8 x 1
295-295-295-295-295-295-295-295
B. Front Squat @ 32X2 - 5 x 3
235-255-265-265-265-265
C. Deadlift - 3 x 10 @ 70%
385-385-385
D1. Pull-ups - AMRAP x 3; rest 10 sec
7-4-2
D2. Chin-ups - AMRAP x 3; rest 10 sec
4-3-1
D3. Neutral Grip - AMRAP x 3; rest 2min
2-1-1
E1. Press - AMRAP x 2; rest 10 sec
10-5
E2. Push-press - AMRAP x 2; rest 2min
5-6

Strength/Volume Cycle 3, Week 1

Monday 11-26

TRAINING:
A. Snatch - 3 x 2
185-185-185
B. Volume Back Squat - 10-10-8-8-6
295-300-305-310-315
+
5 rounds of:
20 Push-ups; rest 10 seconds
15 CTB Chin-ups; rest 10 seconds
15 TnG Box Jumps
rest 2min b/t rounds

Thanksgiving Deload

Thursday 11-22
TRAINING:
A. PC + J - 3 x 3 @ 225#
B. BS+FS - 10/3 x 6 @ 265#; rest 1min b/t BS/FS
C. 30 Muscle-ups 1 q 30 sec
+
5 rounds of
10 HSPUs
20 KBS - 55#
30 Double Unders
rest 1:30 b/t rounds

Strength/Volume Cycle 2, Week 4

Friday 11-16

TRAINING:
A. Snatch - 2 x 5 @ 75-85%
B1. Paused Back Squat - Work up to a 2 RM
B2. 3 Box Jumps
B3. AMRAP COVP Chin-ups - Strict, no kip
C. 20 rep Breathing Squat + DB Pull-over x 10

+

IWT:
3 rounds of:
5 Hang Power Snatch (straps) - 145#
10 CTB Chin-ups
45# Plate Push - D/B x 2
rest 2-4min

TRAINING OUTCOME:
A. 95-125-145-165-180-185-190-195-200
B1. 225-275-315-335-355-365
B2. 3-3-3-3-3-3
B3. 10-9-8-8-9 (44 total)
C. 265# w/ 3 big breaths in b/t reps

Tempo Front Squat + DL EMOM

Wednesday 11-14

TRAINING:
A. Front Squat - 8 x 1 @ 50X1
B. Front Squat - 5 x 2-3 @ 32X1
C. Deadlift Singles - EMOM @ 86-87%

TRAINING OUTCOME:
A. 135-185-235-275-305-305-305-305-305-305-305-305
B. 275x3, 275x3, 275x2, 275x2, 275x2
C. 465# x 12 EMOM*

*Belted up

Strength/Volume Cycle 2, Week 4

Monday 11-12

TRAINING:
A. HPC + HC - 1+1 x 3 - 135-185-215-235-255-265-285(1)
B. Tempo Back Squat - 6 x 6 @ 40X2
310-315-320-325-330-335
C1. Push-press - 5 x 3 ; rest 10-20sec
C2. CTB PUs - 5 x 15; rest 10-20sec
C3. Double unders - 30; rest 2:00

NOTES:
C1. 135-185-195-205-215
C2. UB/UB/8-4-3/8-4-4
C3. B-UB-B-B-B

Tempo FS + Press + DL RPT

Wednesday 11-7

TRAINING:
A1. FS - 8 x 1 @ 50X1 (295#); rest 10 sec
285-295-295-295-295-295-295-295
A2. Press - 6 x 3; rest 1min
135-145-150-155-160-160
B. FS - 5 x 3 @ 32X1 (260#); rest 1:30
135-145-150-155-160-160
C. DL RPT: 475(2)-425(5)-375(8)
WU: 225(3)-315(3)-385(3)-415(1)-445(1)

Notes: Lesson learned...not so much FS volume/intensity before a DL RPT attempt. Lack of time and incomplete rest was also in the mix.

Strength/Volume Cycle 2, Week 3

Monday 11-5

TRAINING:
A. Snatch Work
95(2)-125(2)-145(2)-165(2)-185(2)-195(1)-205(1)-215(f)
B. Tempo Back Squat - 6 x 6 @ 40X1
300-305-310-315-320-325
C1. Legless Rope Ascent - 3 x 1
as Rx'd
C2. Ring Dips - 3 x 10-12
13-11-10
C3. Good Mornings - 3 x 10
165-175-175
D1. Snatch Grip BB Row - 3 x 15
205-205-205
D2. Ab Wheel - 3 x 25
as Rx'd
D3. Double Under Practice - 3 x 50
as Rx'd

Sled pulls, Broad Jumps and Kettlebell Swings

Saturday 11-3
TRAINING:
5 ROUNDS OF:
100 yd Sled Pulls - 135# (50yd D/B - F/R)
10 ME Broad Jumps
20 KBS - 60#
rest 2min b/t rounds

Front Squat, Muscle-ups and DL EMOM

Friday 11-2

TRAINING:
A. Front Squat - 8 x 1 @ 50X1
135-185-215-235-260-275-280-285-285-285-285-285
B. Front Squat - 5 x 3 @ 32X1
235-245-250-250-250-250
C. Muscle-ups - 2-3 EMOM
13 sets (5 x 3 reps/8 x 2 reps) = 31 reps*
D. Deadlift - EMOM x 15 sets
315-385-415-435 x 15 EMOM

*First 9-10 reps were strict (no kip)