Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.
MONTAG 11.11.2024
WORKOUT
RX
AMRAP 10:
8/10-cal row*
8 handstand push-ups
*If rowing is not an option, substitute with skiing for the same amount of calories.
SKILL WORK
Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
DIENSTAG 12.11.2024
WORKOUT
RX
AMRAP 15:
Snatch (56/84 kg)
– Every 3:00, including 0:00, run 400 m.*
*If running is not an option, substitute with row/ski for the same distance.
STRENGTH WORK
Pre-workout
10:00 clock:
Find a heavy 1-rep snatch
MITTWOCH 13.11.2024
WORKOUT
RX
3 rounds for time:
30 wall-ball shots (6/9 kg) (2.7/3 m)
90 double-unders
DONNERSTAG 14.11.2024
WORKOUT
RX
3 rounds for time:
400-m run*
20 DB farmers carry lunges (15/22.5 kg)
– Use two dumbbells.
*If running is not an option, substitute with row/ski for the same distance.
SKILL/STRENGTH WORK
Pre-workout
3 sets:
10-20 strict toes to bar
– Rest as needed.
FREITAG 15.11.2024
WORKOUT
RX
3 rounds for time:
10 deadlifts (47/70 kg)
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats (47/70 kg)
10 burpees over the barbell
STRENGTH WORK:
Post-workout
Accumulate:
30 barbell good mornings
– Rest as needed.
SAMSTAG 16.11.2024
STRENGTH
For load:
Bench press
5-5-5-5-5+
– Max reps on the last set.
WORKOUT
RX
For time with a partner:
1,000 weighted box step-ups (15/20 kg) (51/51 cm)
– Both partners work at the same time.
– Add load via a rucksack, weight vest, or dumbbell.
SONNTAG 17.11.2024
FREE GYM!