Week of 2017.11.06 – 2017.11.11

MONDAY

Front squat:
3 x 3 reps at 70%
3 x 2 reps at 75%
3 x 1 rep at 85%

As many rounds and reps as possible in 8 minutes of:
15 kettlebell swings (53 lb / 35 lb)
15 ring push-ups
15 air squats

With a partner, accumulate 4 minutes of static barbell overhead holds (as heavy as possible), minimum of 30 seconds per hold.

TUESDAY

Hang power clean, 10 x 3 reps on the minute (moderate weight)

With a partner, complete as many rounds and reps as possible in 12 minutes of:
9 dumbbell power cleans
30 double-unders
Alternate after each partner completes one round

WEDNESDAY

Push press:
Build to a heavy single, then
2 x 10 reps at 50%

Complete 6 sets of 2 minutes each for max reps:
Sets 1/3/5:
 • 200-meter run
 • Max reps of wall ball shots
Sets 2/4/6:
 • 200-meter run
 • Max reps of burpees to a plate
Rest 1 minute between sets

THURSDAY

Dumbbell/kettlebell Turkish get-ups, 10 reps per side *not* for time

2 rounds for time:
500-meter row
25 kettlebell sumo deadlift high pulls
25 toes-to-bars

FRIDAY

Deadlift, 5 x 5 reps (65%) with 3031 tempo*
*3-second descent; no pause at the bottom; 3-second ascent; 1-second pause at the top

Every minute on the minute for 9 minutes:
Minute 1: row, 200 meters
Minute 2: front rack lunge, 50 feet
Minute 3: box jump, 10 reps

Rest 4 minutes, then every minute on the minute for 9 minutes:
Minute 1: dumbbell snatch, 16 reps alternating sides
Minute 2: dumbbell good mornings, 12 reps
Minute 3: front plank, 30 seconds

SATURDAY

With a running clock, complete as many reps as possible:

0:00-4:00
6 hang squat cleans (95 lb / 65 lb)
6 pull-ups or ring rows

4:00-8:00
Rest

8:00-14:00
6 ground-to-overheads (95 lb / 65 lb)
12 ring dips

14:00-18:00
Rest

18:00-28:00
400-meter run
21 thrusters (95 lb / 65 lb)