2021-12-06
Monday
Bench Press: 4×6 @ 70%
*10 dips between each set
10min Max cals Echo Bike
Strategies:
- Start hot and try to hang on
- EMOM 6-10sec SPRINT, moderate spin in remaining time
- Try to increase throughout, i.e. 3 mins @ 55rpm, 3 mins @ 57rpm, 3 mins @ 59rmp, 1 min all out
***Remember your score, we’ll retest this.
Tuesday
Back Squat: 7×2 @ 80%
*10 Cossack squats between each set
14 min AMRAP
3 pullups, 6, 9, etc.
10 KBS
20 DU’s
(3,10,20; 6,10,20; 9,10,20; etc)
Wednesday
Front Squat: 2 EMOM x 10mins (85%)
Push Press: 3×10 @ 60%
4 rounds for time:
12 snatch
9 burpee box jump over
Thursday
Deadlift: 5×2 @ 85%
Squat Clean + Split Jerk: 3×4 @ 70%
For max time:
Max time dead hang
Rest 30s
Max time HS Hold
Rest 30s
Max time dead hang
Rest 30s
Max time HS Hold
**Can’t move hands on dead hang. Double overhand grip. No gymnastics grips.
****DON’T die falling from HS Hold.
Friday
Squat Snatch: 10-8-6-4-2
For Time
15 C&J
Rest 30s
3 rds Cindy
Rest 30s
30 C&J
Rest 30s
3 rds Cindy
Rest 30s
15 C&J
(Compare to 11/30/2021)