WORKOUT KW47

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

MONTAG 18.11.2024

WORKOUT

RX

AMRAP 20 with a partner:

Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.

– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.

– Partners can only accumulate calories if their partner is holding or hanging.

DIENSTAG 19.11.2024

WORKOUT

RX

9-7-5 reps for time of:

Deadlifts (56/84 kg)

Hang power cleans

Front squats

STRENGTH WORK

Pre-workout

Accumulate:

50 good mornings

– Rest as needed.

– Athlete chooses load.

MITTWOCH 20.11.2024

WORKOUT - OPEN 22.1

RX

AMRAP 15:

3 wall walks

12 DB snatches (15/22.5 kg)

15 box jump-overs (51/61 cm)*

– Step down from the box.

*if box jump-overs are not an option, do box jumps instead

DONNERSTAG 21.11.2024

WORKOUT

RX

3 rounds for time:

50 double-unders

40 sit-ups

30 push-ups

20 single-leg squats

SKILL/STRENGTH WORK

Post-workout

5 sets for load:

5 strict weighted pull-ups

– Pause with your chin over the bar for :01.

FREITAG 22.11.2024

WORKOUT - HEAVY DAY

RX

10 rounds:

3 hang power snatches

– Lift every 2:00.

– Build in load if technique allows.

STRENGTH WORK:

Post-workout

Accumulate:

8 sets:

:20 plank hold

:10 rest

SAMSTAG 23.11.2024

STRENGTH

For load:

Bench press

3-3-3-3-3+

– Max reps on the last set.

SKILL:

Accumulate:

3:00 L-sit hold

WORKOUT

RX

3 rounds for time with a partner:

400-m run

30 walking lunges

30 pull-ups

Start at 15:00 and go to completion:

3 rounds for time with a partner:

400-m run

20 wall-ball shots (6/9 kg) (2.7/3 m)

20 toes-to-bars

– Run together; split the remaining work evenly.

SONNTAG 24.11.2024

FREE GYM!