Monday, nov 7
Strength A:
Every 1:30 for 9 mins: Overhead Squat
3 Overhead Squats, pick load
Every 1:30 for 9 mins.
Athlete Instructions
Start at 70% 1RM and increase.
Rest 5 mins before B.
Strength B:
Back Squat 1x20
Use the heaviest weight you can for the set.
Athlete Instructions
Increase 5-10 lbs from last week or complete at 65% 1RM
"Yeah-Yeah"
4 RFT: Pull-ups, Box Jump Overs, and Kettlebell Hang Clean & Jerks
4 rounds for time of:
15 Pull-ups
12 Box Jump Overs, 24/20 in
9 Kettlebell Hang Clean & Jerks, 53/35 lbs
Athlete Instructions
Kettlebell Hang Clean & Jerks- dual kettlebell
Time domain: 7-11 mins Time cap: 12 mins
Today the goal is to stay at 85-90% effort throughout the 4 rounds. We should hit a pace that feels near maximum and try to hold on to maintain even sets across. The one area that will catch up today is our grip strength from the dual kettlebell clean and jerk to the pull-ups. A note that the kettlebell clean can go straight from the floor to the shoulder then overhead and right back to the hip for the next rep.