SATURDAY 11/30

am:

DU, pistols, light MU practice - 15-20 min *consistently stringing 60-70 DU's together and 4 muscle ups, working towards 5)

+

Go as for up the 3-6-9-12-15-18-etc ladder as possible in 15 min:

C2B Pullups (only count reps that chest touches bar, you can mix grips)

HSPU

Worked up to 18 of each then an additional 14 C2B's

pm:

60 min Bike easy

FRIDAY 11/29

90 min aerobic work - your choice, 2 modalities if possible

45 MINUTE RUN (9KM)

45 MINUTE BIKE RIDE ON TRAINER

THURSDAY 11/28

Run 10 min easy

10 min dynamic mobility

+

35 DUs + Run 400m @85%/rest 2:30'  x 7

2:01

2:00

2:14 (tripped up on DU's)

1:59

1:56

2:08

1:49  (tripped up on DU's)

5-10 min cooldown run

+

20-30 min Relaxed Stretching (can be done later as separate session)

WEDNESDAY 11/28

In warmup, 3 x 50 unbroken DUs, rest as needed DONE

A. Split Jerk off blocks: 1 rep EMOM for 10 min, 85%1RM 195LBS.

B. Split Jerk off blocks: 1 rep every 30 sec for 10 min, 65%1RM 150LBS.

notes- on A&B, work foot position & speed under the bar

C. Front Squat: 5 x 3 @20X0, rest 2 min. Use ~80%1RM, speed out of the hole! 205LBS.

D. Hang Squat Cleans: 50 reps for time, 95lbs TIME: 4:32 *was just not feeling this one today.

TUESDAY 11/26

am:

30 min Row @Z1 (6968 METERS/303 CALS)

pm: (ensure a good aerobic warmup b/f starting)

2 x thru all:

AMRAP in 5 min @85-90%:

5 x 10m down & back Shuttle Run (touch ground @each turn)

10 KB Swings 53lb

10 DB Push Presses 45lb

ROUND 1: 4 ROUNDS + 3 SHUTTLE RUNS

ROUND 2: 3 ROUNDS + 10 KB SWINGS

*I wasn't sure for the shuttle runs if it meant 5 full sets of there and back or there, back, there back , there for 5 total runs. 1st round was 5 quick runs and 2nd round was 5 there and backs.

--2 min recovery--

AMRAP in 5 min @85-90%:

Row 200m

10 GHD Situps

15 Back Extensions

ROUND 1: 2 ROUNDS + 200M ROW

ROUND 2: 2 ROUNDS + 200M ROW

--2 min recovery--

AMRAP in 5 min @85-90%:

10 Wallballs 20lb to 10'

10 T2B

5 Burpees

ROUND 1: 3 ROUNDS + 10WB + 7 T2B

ROUND 2: 3 ROUNDS + 10WB

--5 min recovery--

MONDAY 11/25

A. Deadlifts: 3 TnG reps EMOM for 10 min @315lbs RELATIVELY EASY. DID ALL WITHIN 7-10 SECS.

--5 min rest--

B. Muscle Ups: 2 EMOM for 10 min EASILY DONE

+

5-10-15-20-25 rep rounds for time:

Deadlift 225lbs

Wallballs 20lb to 10'

Box Jumps 20" (step down)

TIME: 13:48 (was a bit slower on this just getting back from being in Vegas a week. took me a few days to get back into the groove of things this week).

SATURDAY 11/22

Complete 1 round of "Cindy" EMOM for 20 min or until you cannot keep up. COMPLETED

+

-5 min recovery-

Run 15 min @75%

+

10 min Flow work - play with movements you know - duck walk, shinboxes, cossack squats, crawls, etc