Week of 2016.11.14 – 2016.11.19

MONDAY

4 sets of:
A1. Back squat, 30X1 tempo, 8 reps (moderate weight)
A2. Strict chin-up, 21X1 tempo, 6-8 reps
A3. Scap/lat hold, 8-10 reps

As many rounds and reps as possible in 8 minutes of:
5/5 dumbbell or kettlebell snatches
10 burpees

TUESDAY

A. Push jerk, 10 x 3 reps on the minute (75% of 1 rep max)
B. Ring dip, 21X1 tempo, 4 x 4-6 reps (add weight if possible)

Complete as many reps as possible in 3 minutes of:
15 Russian-style kettlebell swings (70 lb. / 53 lb.)
50 double-unders or 50 seconds of double-unders practice
Push-ups in remaining time
Rest 1 minute, then repeat for 4 sets total

WEDNESDAY

Every minute on the minute for 8 minutes:
Power clean + 2 hang power cleans (80%)

As many rounds and reps as possible in 20 minutes of:
15 box jump overs (24" / 20")
30 wall ball shots (20 lb. / 14 lb.)

THURSDAY

Every minute on the minute for 15 minutes:
Minute 1: 30-40 seconds of battle ropes
Minute 2: Weighted step-ups, 6-7 reps per leg (24" / 20")
Minute 3: Row for calories (12 cal / 10 cal)

Functional Range Conditioning

FRIDAY

Deadlift, 3 x 3 reps (85%)

"Ben-ish"
As many rounds and reps as possible in 15 minutes of:
10 power cleans (135 lb. / 95 lb.)
20 pull-ups

SATURDAY

In teams of two, complete as many rounds and reps as possible in 20 minutes of:
4 barbell push presses
8 toes-to-bars
16 Russian-style kettlebell swings (as heavy as possible)