NOVEMBER 11 - MONDAY
PART A
E2MOM for 5 sets
1 Snatch Pull + 1 Snatch + 1 Snatch Pull + 1 Snatch
Set 1-2: @ 70-73% of 1 RM Snatch
Set 3-5: @ 75-80%
PART B
2 Rounds For Time (14 min cap)
30 DB Alt. Power Clean (50/35#)
30 Pull Ups
30 Wallballs (20/14#)
NOVEMBER 12 - TUESDAY
PART A
Every 3 mins for 5 sets
6 Deadlifts @ 75-78% 1 RM
Every after set for first 3 sets only:
10 Double DB Rows
PART B
AMRAP 12
1-2-3-4-5-6-7-8-9…
Ground to Overhead (115/95#)
Lateral Burpee Over Bar
NOVEMBER 13 - WEDNESDAY
PART A
Gymnastics - Handstand
A. Activation: 2 Rounds (1 set every 3 mins)
10 Hollow Rocks + 10 sec Hollow Hold
10 Supermans + 10 sec Superman Hold
30 sec Straight Legged Seated OH Plate Hold
B. Basic - 3 sets (1 set every 3 mins)
20 sec Handstand Hold / Wall-Facing Hold / Pike hold
20 Alt. Handstand Shoulder Taps / Wall-Facing Shoulder Taps
C. 10 min Practice
Assisted Handstand Work practice using PVC pipe
or assisted partner
PART B
3 Sets For Quality
5 Handstand Push Ups (Scale as needed)
10 Deficit Push Ups
30 Banded Pull Aparts
NOVEMBER 14 - THURSDAY
PART A
3 Sets for Quality - Posterior & Accessory
8 Barbell Hip Thrust (225/155#)
6/side Bulgarian Split Squats (1 DB)
8/side Heavy Band Palloff Press
PART B
EMOM 16
Min 1: 20 Air Squats
Min 2: 15/12 cal Row or 50 sec of work
Min 3: 10 Alt. V-Ups + 20 Bodyweight Russian Twist
Min 4: 12/9 cal Bike or 50 sec of work
NOVEMBER 15 - FRIDAY
PART A
Build to your heavy double Clean and Jerk in 12 mins
PART B
Every 2 mins for 8 sets
(1:30 work, 30 sec rest)
150m/120m Run
Odd: Max Front Squats (135/95#)
Even: Max Shoulder to Overhead (135/95#)
NOVEMBER 16 - SATURDAY
PART A
E2MOM x 5 sets
5 Back Squats @ 70-75% 1 RM
PART B
For Time (16 min cap)
100 Double Unders or 200 Singles
50 Toes to Bars
100 Double Unders or 200 Singles
50 OHS (95/65#)
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