WORKOUT for Friday 11/11/2022
strict press 50/5, 50/5, 60/3, 70/3, 80/3, 90/3+, then
21-18-15-12-9-6-3 toes-to-bar for time.
*50’ one-arm overhead walking lunge after each set
Rx = 20/35/50lbs. Post time to whiteboard.
ENGINE for Fri 11/11
4x 750m row, each for time. Rest 2:00 minimum between efforts.
Start at a pace that is 15-20 seconds slower than your 2000 meter row time trial. Try to maintain relatively the same pace for all 4 rounds.
then 100 kettlebell swings (medium-heavy) for completion
BODYBUILDING for Fri 11/11
3 rounds
12 skull crushers
barbell bicep curl 21’s (7 bottom range + 7 top range + 7 full range)
12 skull crushers
2:00 rest
8 rounds
:20 shoulder taps (put a bumper on your lower back)
:10 rest
:20 90° curl hold
:10 rest
GYMNASTICS for Fri 11/11
3-4 rounds
10 ring rows + negative
10 pike HSPU
7 half-kneeling windmill press/side
2-3 rounds
:30 top-of-chinup
:30 one-foot elevated plank/side
20 alternating V-up
1:00 arch
SKILLS for Thursday 11/10/2022 is SHOULDER-to-OVERHEAD (press, push press, jerk)
CompEx for Thurs 11/10
nasal breathing, hip/shoulder prehab
EMOM x3 do 2-4 press-in-split
E:90 x7 do a clean lift-off + clean + jerk
Sets 1-3 do 2 @75-85%
Sets 4-6 do 1 @79-82%
Set 7 do 1@83-86%
“SLEDGEHAMMER”
for time:
50 wall ball, 10/14/20lbs
10 clean & jerks, 29/42/61kg
25 burpee over bar
10 clean & jerks
50 wall ball
16:00 time cap.
single leg finisher
MOBILITY for Thurs 11/10
WORKOUT for Wednesday 11/9/2022
every 2 minute on the minute for 6 rounds: hang clean + power clean + jerk
6 rounds for max reps:
1:00 calorie row
1:00 burpees
1:00 wall walks
1:00 rest
Post score to whiteboard!
ENGINE for Wed 11/9
2:00 stations
– prowler push + pull
– axle bar deadlifts
– burpee pullups
– kettlebell cleans
Repeat for 3 rounds
BODYBUILDING for Wed 11/9
21-18-15-12-9-6-3 reps for loading:
bench press
bent-over row
SKILLS for Tuesday 11/8/2022 is the SQUAT
CompEx for Tues 11/8
shoulder prehab
EMOM x5 do 1-3 snatch balances @60-80% of 1RM snatch
E:90 x4 do 2 power pause snatch @55-65%
E:90 x4 do a power snatch + snatch @ 75-85%
EMOM x5 do 4 snatches @60%
pullup skills, then
20/30 calorie row
2/3 muscle-ups
15/20 calorie row
1/2 muscle-ups
10 calorie row
1 muscle-up
:90 rest
Complete 3 sets!
GYMNASTICS for Tues 11/8
3-4 rounds of
10 pause-at-ends pullups
10 strict dips
5 half getups/side
2-3 rounds
1:00 top-of-foot plank
:30 V-sit
20 shoulder taps
:30 hollow rock
then muscle-up work
WORKOUT for Monday 11/7/2022
FS 50/5, 50/5, 60/3, 70/3, 80/3, 90/3+, then
3 rounds for time:
60 double unders
40 air squats
60 double unders
20 pogo burpees
20:00 cap. Post time to whiteboard!
ENGINE for Mon 11/7
3 rounds for time:
60 DB box stepovers, 20/35/50lbs to 12/20/24″
40 toes-to-bar
BODYBUILDING for Mon 11/7
3 rounds
20 alternating dumbbell curls
10 tricep extensions
1:00 rest
3 rounds
10 curls
20 alternating tricep extensions
1:00 rest
3 rounds
10 concentration curls/side
10 one-arm tricep extension/side
1:00 rest
I asked in classes and you gave feedback! I’ll be posting every Sunday to explain what you’re getting into with our regular “Strength & Conditioning” classes to shed some light on the intended goals and stimuli.
MONDAY we’ll begin the week with our 5/3/1 Program and we’re doing the 3s! Then a fun 3-round metcon involving double unders, air squats, and pogo burpees! 20-minute time domain.
READ: 5/3/1: How to Build Pure Strength – T-Nation
WEDNESDAY is olympic weightlifting day and we’ll be working on cleans before doing a rowing/burpee/wall walk triplet. More burpees, but not the same type as Monday. Let’s test how your shoulder stamina holds up.
FRIDAY we have a decreasing ladder of toes-to-bar (or hanging leg raises) where you’ll do some walking overhead lunges between sets. You’ll use a single dumbbell overhead to challenge stability and midline control- your choice on how to break up loading per side. This is all after your 2nd week of strict pressing as our strength/skill component.
SATURDAY sees the return of THE BOAT workout where your team’s communication is paramount to being successful. The weird one/two/all working per element makes for a fun time if the work is divided up properly.