2023-11-06
There were several PRs from Squatober so congratulations to everyone that took on that challenge! After a month of squatting we’re going to return to olympic lifting 3x/wk. The other 2 days will be more accessory work with things we don’t do regularly but feel free to sub in the previous olympic lifting days during this time if you missed a day.
The Thanksgiving races are coming up! There’s a 2 or 10 mile the Sat before and a 5k on Thanksgiving morning. Both of these are fun races, and I would encourage everyone to give one or both of them a go.
Mon
3×5 Back Squat 40%, 50%, 60%
4x(1+3) Snatch + Hang Snatch + High Hang Snatch (inc) then
*Drop 10% 2x(1+3)
—
8 Rounds
8/6 Cals Bike + 8/6 Cals Row (complete both every round so 16/12 cals per round)
8->1 DB Thruster (35/20)
**Go slower than you think to start on the bike and row or you will regret it. Try to find an endurance pace. Something you could hold for 15-20 minutes
Tues
3×10 DB Bench Press
3×10 DB Row
3×10 (5 each leg) Bulgarian Split Squat
3×10 Weighted Sit-up w/ Weight Plate
—
7 Rounds
7 Burpee
7 S2OH (95/65)
7 Cals Bike
7 T2B
7 Wall Ball
Wed
3×5 Front Squat 40%, 50%, 60%
4x(1+1) Power Clean + Hang Power Clean & Jerk (inc) then
*Drop 10% then 2x(1+1)
**Perform clean then perform hang clean & Jerk. Do 4 sets of this increasing
—
Can you complete this without getting vortexed?
75 Burpees – EMOM do 5 KBS
75 KBS – EMOM do 5 Burpee
**Scaling options – reduce reps to 50 each, reduce emom numbers to 3, add 1-2min rest after completing 75 burpees
Thurs
EMOM for 16min (alt) 40sec On, 20sec Off
DB Curls
Handstand Hold w/ Shoulder Taps
—
Every 10min x 3 Rounds – can you hold the same pace every round?
500m Row
400m Run
20 Alt DB Snatch
60sec Plank Hold
Fri
4×2 Snatch Deadlift (inc) – Do 10-20lbs more than you did for every set on Monday
4x(1+1) Push Jerk + Split Jerk (inc)
—
10 Rounds
35 Double Unders
10->1
Pullups + Push-ups + Air Squats