Week of 2017.11.13 – 2017.11.18

MONDAY

Strict press:
3 x 10 reps at 65-70%
2 x 3 reps at 80-85%

"Helen"
3 rounds for time:
400-meter run
21 kettlebell swings (53 / 35 lb)
12 pull-ups

TUESDAY

Back squat, build to a heavy triple

Tabata
8 rounds of:
Back squat (empty barbell), 20 seconds
Rest 10 seconds
Double-unders, 20 seconds
Rest 10 seconds

Dumbbell-weighted hanging knee raises, 3 x 10 reps

WEDNESDAY

4 sets *not* for time:
12 alternating single-arm dumbbell bench presses
2 legless rope climbs

Every minute on the minute for 15 minutes:
Minute 1: Row, 200 meters
Minute 2: Ring hold, 15 seconds top position / 15 seconds rest / 15 seconds bottom position
Minute 3: Ab mat sit-up, 15 reps

THURSDAY

Snatch complex, 8 x (1 power snatch + 1 squat snatch)

Every minute on the minute for 14 minutes:
Minute 1: Wall ball shot, 15 reps
Minute 2: Elevated ring row, 8 reps

FRIDAY

For time:
800-meter run
30 box jumps
30 toes-to-bars
400-meter run
20 box jumps
20 toes-to-bars
200-meter run
10 box jumps
10 toes-to-bars

Kettlebell farmer's hold (static), 2 x 1 minute

SATURDAY

In teams of 3, complete:
120-calorie row
120 double-dumbbell push presses
120 burpees to 6-inch target
120 deadlifts
60 chest-to-bar pull-ups