Monday 11/24 - OPEX Being
A. every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8
(45-95-115-135) 145-145-145-155-155-155-155-155
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6-8mins
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6-8mins
215 x 8
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5-7mins
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5-7mins
6+1BMU x 7, 6+Miss+1BMU
+
6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 rope climbs 15′
25 DU
rest walk 45sec*
+
6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 rope climbs 15′
25 DU
rest walk 45sec*
6 sets @ 75% w/ 1 min recovery
Rope climbs and DUs drastically limited pacing today.
Tuesday 11/25
A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3
135-165-195-200-205
B. Split jerk from blocks (high pins) 1. 1. 1 65% of 1rm – emom – 8-10mins
135-165-185-185-185-185-185-185-185-185
C. 5 sets of 5 for time 155# PC and jerk Tng grace style
Rest 30 sec b/t sets
+
Airdyne x 1 min 90%
rest 2 min x 8 all same pace
rest 5mins after the 4th row
Wednesday 11/26
8 min of
5 PC - 135
15 SDLHP - 45# KB
+
8 min of
8 Box Jumps
5 HSPUs
5 CTB Pull- ups
+
8 min of
25 DUs
5 Burpees
8 Walking Lunges
+
8 min of
12 KBS - 55#
6 Wall Balls - 20#
6 Ring Dips
Friday 11/28
A. Front Squat- Build to s tough 3 in 12 min
135-185-225-(265-285-305-315)
B. Zercher Squats x 3's
225-275-295-315-335-355
C. Back Squat x 30 reps @ 225#, 205#, 185#; rest 3-4 min b/t sets
+
4 sets of:
B1. DB Rows x 10/arm - 85#
B2. Push-ups x 15
+
Row repeats x 3
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