Training for Week of 11/16 - 11/20

Monday 11/16
A1. 10 Back Squat; rest 1 min
135x5-225x10-275-295-315-335*-355* x 9
*belted - time to reduce reps to 8's on strength days - add 5#/set
A2. WTD Pull-ups x 3-4; rest 2:30-45
BW-40-50-60-70-80x3
+
Conditioning WOD
5 RFT of (25 min time cap):
200 m run w/ 20# Med Ball
10 Burpee T2B
20 Ab Mat Sit-ups* (used yellow pad)
Time: 18:02

*Notes: time to switch reps to sets of 8

Wednesday 11/18

Strength: 15min
1 x 10 Snatch Grip Complex
5 x 2 x 75% Hang Snatch
95-115-135-155-155-155-155-155
Conditioning:
10min cap rest remainder if finish early
“Fran”
21-15-9
Thrusters 95/65
Pullups
Time: 2:45
10min Cap
“Jackie”
1000m Row
50 Thrusters 45
30 Pullups
Time: 6:54

Friday 11/20
A. 5 FS EMOM for 10 min @ 65% - 220
B. 1 HPC + 3 Jerk; rest 90 sec starting at 60% of 1RM add 5% each set.
135-155-170-185-200-210-220*
HPC only - 235-250-260-275
*single Jerk
+
50*-40*-30-20-10 for time
DUs
Sit-ups
Time: 7:21*
Broke twice on 50, once on 40, UB on the rest. Abs were cramping up so I couldn't power through as planned. Had to lay flat and get them to release a few times.