Monday 11/10
A1. Back Squat - 5,4,3,2,1*
(135-225-275)-325-345-365-385-405(3-4)
*bailed on it due to low back/hip pain
Zercher x 3 x 5
Oly shoes - 135-185-225-245-265
Vibrams - 135-225-275-295-315
A2. SA DB Press - 5,4,3,2,1+
35-45-50-55-65-75(3L*/3R)
*slight push from feet
+
15 min of @ Z1
3 Strict PUs
6 GHD SU
9 BEs
12 Lunge jumps
Total: 13 rounds
Wednesday 11/12 - Back-up plan
8 min @ 85%
5 Ring Dips (45)
10 KBS - 70# (80)
10 Sit-ups (80)
8 + 5 Dips
Rest 6 min
8 min @ 85%
2 Bar MUs (12)
10 GS - 70# (60)
5 Burpees (30)
6 rounds
Rest 6 min
8 min @ 85%
10 BEs (60)
25 DUs (150)
10 HR Push-ups (60)
6 rounds w/ 7 sec left
+
Stretch
Friday 11/14
A1. Strict Chin-ups x 8-10 x 5; rest 1 min
8-8-8-10-10
A2. WTD Bar Dips x 5 x 5; rest 2 min
BW-35-45-55-65-75
B. EMOM for 12 min
Odd - 45# OH Walking Lunges - 20 steps
Even - 10 TTB
C. 6 rounds of KB Complex/hand @ 60#
3 Snatch
3 PC
3 FS
3 PP
Rest 30 sec b/t rounds
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