WORKOUT KW46

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!