Friday
Gymnastics: Every 2 minutes, for 18 minutes: 1: Supinated (underhand)-Grip Strict Pull-Ups x 3-8 reps 2: L-Sit Hold x 30 seconds accumulated time 3: Handstand Walk x 30′ OR 45-60 second Handstand Hold
November 2016
Thursday
A. Run warmup: https://www.youtube.com/watch?v=VW42KKmjEZY B. Run: (use same implement you did on test day for endurance) 6 rounds x 4 min each w/1 min rest between each round. (30 min, including rest) Treat each 4 min working block like an emom, where the first 20 sec of each min is a HARD sprint, right into a
Wednesday
In teams of two, alternate individual movements to complete 4 rounds each/8 total: 20 Russian Kettlebell Swings Run 400 Meters
Tuesday
A. Hang power clean skill work + push jerk skill work B. 10 min clock to build to a heavy single complex: 1 deadlift, 1 hang power clean, 1 push jerk *treat this similar to an emom like last week. C. 5 min ascending ladder: *use ~60% of your 1rm of todays heavy single. 1
Monday
Cindy: AMRAP 20 min: 5 pullup, 10 pushup, 15 squat *go over pacing/strategy so splits stay consistent.
Saturday and Sunday
8-10a: Open Gym. 10-11a: Starting strength week 2/day 2. 11a-Noon: Community workout ‘Ale’ to commemorate Alejandra’s coach back home who passed away in a car accident Ale 3RFT 11 deadlift (95/135) 11 front squat (95/135) 11 shoulder-overhead (95/135) If you drop the bar, 3 burpees. 12:15p: Double under clinic with Shaun Sunday: Rest day
Saturday and Sunday Read More »
Friday
A. Pull-up/KB swing skill work. B. ‘Helen’ 3 rounds for time: Run 400m., 21 KB swings, 12 pullups *goal is to scale appropriately to go sub 10, with a cap of 15.
Thursday
Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)
Wednesday
A. Run warmup: https://www.youtube.com/watch?v=VW42KKmjEZY B. Cover max distance in 50 min. (25 min out, 25 min back) goal is consistent steady pace. Scale to row/bike as needed.
Tuesday
Team workout: In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of: 20 Russian Kettlebell Swings 10 Burpees 200 Meter Run
