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!
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