Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.
MONTAG 25.11.2024
WORKOUT
RX
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (24/32 kg)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
SKILL WORK:
Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
DIENSTAG 26.11.2024
WORKOUT - HEAVY DAY
RX
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
MITTWOCH 27.11.2024
WORKOUT
RX
Every 5:00 for 5 rounds:
10 thrusters (34/52 kg)
10 toes-to-bars
20-cal ski/row
40 double-unders
– Rest the remainder of each round.
DONNERSTAG 28.11.2024
WORKOUT
RX
AMRAP 8:
20 sit-ups
20 KB goblet squats (16/24 kg)
SKILL/STRENGTH WORK
Pre-workout
Every 3:00 for 5 sets:
3 back squats
FREITAG 29.11.2024
WORKOUT - ABBATE
For time:
1,600-m run
21 clean and jerks (47/70 kg)
800-m run
21 clean and jerks
1,600-m run
*If running is not an option, substitute with row/ski for the same distance.
SAMSTAG 30.11.2024
STRENGTH
For load:
Deadlift
8-8-8-8-8+
– Max reps on the last set.
SKILL:
AMRAP 10: (for Quality)
5 deficit handstand push-ups
:20 L-sit hold
WORKOUT
RX
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (24/32 kg)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
*If running is not an option, substitute with row/ski for the same distance.
SONNTAG 01.12.2024
FREE GYM!
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