11/11/2019

A. Single DB overhead squats – Work up to 5×5 at a moderately heavy weight. These require a lot of mobility to perform, so if that’s not your cup of tea yet, limit your depth, and/or work on barbell overhead squats.

B. Open workout 20.5 or variation

 

12/11/2019

A. Front squats – 5 x 4 @ 78%

B. For time:

Row 500 m, then:

5 rounds of:

12 ring push-ups

12 hang power cleans (95/65 or scale up to 135/95, or scale down to 60% of your max clean)

Finish with a 250 m row.

Compare to May 8 2019, June 26 2017, June 13 2016.

 

13/11/2019

A. Light push press technique work – 3 x 5.

B. Alternating for 4 sets:

– Double bent over KB rows for 5 reps – as heavy as possible

– Barbell press – 5 reps, working up to a heavy set (not maximal)

C. With a partner for 12 minutes:

4 laps single overhead KB carry (gym floor, not turf) / bike for max total calories

Switch roles.

This is similar to Feb 12 2019.

 

14/11/2019

A. Tempo deadlift – 5 x 3 @ 51X1 tempo (5 sec down, 1 sec down, eXplode up, 1 second at the top).

B. Alternating 1 minute work per movement, with 1 minute rest, for 9 intervals (3 rounds), for max reps of each movement:

a) DB snatches (50/35)

b) Chest-to-bar pull-ups (scale to regular pull-ups or body rows)

c) Goblet squats (53/35) – Optional scale up to pistols.

Record your reps for each 1 minute interval (9 scores), i.e. snatches, pull-ups, squats, snatches, etc.

Compare to Jan 26 2019.

 

15/11/2019

Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

 

16/11/2019

A. Clean complex – Working at a moderate weight, do 5 sets of: 2 high hang cleans (mid-thigh to pockets position) + 1 clean + 1 front squat.

B. 3 rounds for time of:

20 barbell push presses (95/65 or 50-60%, whichever is LESS)

20 toes-to-bar (optional scale up to 30 reps for advanced athletes)

60 double-unders.

C. “Durante Core”

5 rounds of:

10 hollow rocks

10 V-ups

10 tuck-ups

10 second hollow hold

Rest 1 minute between sets.

 

17/11/2019

A. For time:

50 double-unders

50 deadlifts (135/95 or 30-35%, whichever is LESS)

50 box jumps (24″/20″)

50 KB swings

50 wall balls (20/14 lbs)

50 knees-to-elbows

50 double-unders.

This may be a lot of knees-to-elbows reps for some of you, so scale the numbers and/or movement if needed.