training dump

Tuesday 11/13

STRENGTH: Front Squat, up to a peak of 1.

133 lb

METABOLIC CONDITIONING: 3 Rounds of 45 seconds on/15 seconds off – Record total reps.

  • Wallball (20 to 10′/ 14 to 9′)
  • American Kettlebell Swings (1.5/1)
  • Knees to Elbows

99 reps *RX

Wednesday 11/14

DYNAMIC WARM-UP: In 10 minutes, work up to a peak of 1 supinated grip pull-up.

Mini band

STRENGTH: Overhead Squat, up to a peak of 1 unless you can Overhead Squat your bodyweight or over it – then, you must attempt to find a 15-rep max.

83 lb

ENDURANCE ROWING: 4x750m, 1:00 min rest

3:19.8 / 3:25.7 / 3:24.9 / 3:22.5 min

Thursday 11/15

EOMOM for 14 minutes: Hang Power Clean, up to a peak of 1.

88 lb

METABOLIC CONDITIONING: With a 5 minute cap complete 15, 12, 9 rep rounds for time:

  • Power Clean (115/80)
  • Burpees (Lateral over the bar – NOT BAR FACING)

16 / 12 / 2 of 9 power cleans (53 lb)

Friday 11/16

STRENGTH: Barbell Thruster, up to a peak of 1.

83 lb

METABOLIC CONDITIONING: “Helen” 3 Rounds for time of:

  • 400m Run
  • 21 KB Swings (American) (1.5/1)
  • 12 Pull-ups

13:21 mins (12kg KB, light+mini band pull-ups)

Saturday 11/17 – REST

Sunday 11/18 – REST

Monday 11/19

STRENGTH: Back Squat, up to a set of 5 as a peak. Then, complete 3 sets of 10 reps at 80-85% of your set of 5 for today. Rest no more than two minutes between your efforts.

Peak 5 reps – 115 lb

3 x 10 reps – 90 lb

METABOLIC CONDITIONING: 3 Rounds of 2 minutes on/1 minute off:

  • Front Squat (95/65), 10 reps
  • Burpees, 10 reps

2 + 3B / 1 + 5S / 1 *RX

Tuesday 11/20

STRENGTH: High Hang Snatch to Hang Snatch OR if a Coach deems that it might be more appropriate for you, Hang Snatch to Floor Snatch.

43 lb (Floor Snatch)

METABOLIC CONDITIONING: 5 Rounds for time of:

  • American Kettlebell Swing (2/1.5), 15 reps
  • V-ups, 15 reps
  • Goblet Squat (2/1.5), 15 reps

11:44 min (12kg KB)

Wednesday 11/21

STRENGTH: Work up to a peak set of 1 in the complex: 2 Push Presses, 2 Split Jerks – these will be taken from the rack.

63 lb

METABOLIC CONDITIONING: 15-12-9 reps of:

  • Ring Dips
  • Lateral Box Jumps (24/20) *scale the box jumps as needed

Rest 2 minutes then, AMRAP in 2 minutes, Double Unders.

4:24 mins (mini band RD’s, 2-45lb weights stacked for lateral jumps – knee still hates these)

81 DU’s

ENDURANCE ROWING: 3x1000m, 3:00 min active rest

4:29 / 4:32 / 4:28

Thursday 11/22 – REST

Friday 11/23 

STRENGTH ENDURANCE: “STANDING LYNNE” : Try aiming to use a band that gets you anywhere between 8-12reps guaranteed on your FIRST round. You MUST rest at least 1 minute and no more than 2 minutes between rounds.  5 rounds for max reps of:

  • Strict Press
  • Pull-ups

9,9 / 10,5 / 6,5 / 6,7 / 5,5 (53 lb press, light+mini band pull-ups)

METABOLIC CONDITIONING: Tabata Row (8 Rounds of 20 seconds of work at PEAK INTENSITY alternated with 10 seconds of rest for MAX DISTANCE measured in meters).

841 m and then I wanted to barf up my brunch.

 

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