November 2016

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

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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

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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

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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

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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)

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