314 Week of 11/11
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MondayTuesdayWednesdayThursdayFridaySaturday
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11/1111/1211/1311/1411/1511/16
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WarmupWarmupWarmupWarmupWarmupWarmup
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500m Row500m Row500m Row500m RowSpealler WarmupSpealler Warmup
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w/Empty Barbell50' Bear Crawl10 Bird Dogs/Side
Active Spiderman Stretch
3 Rounds3 Rounds
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3 Rounds50' Duck Walk10 Flutter Kicks/SideT-Glutes5-10 Pullups5-10 Pullups
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8 Good Mornings50' Crab Walk10 Air SquatsChild to Cobra5-10 Pushups5-10 Pushups
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8 Back Squats50' Bunny Hop10 S2S Lunges/SideCat/Cow10 Hip Extensions on GHD10 Hip Extensions on GHD
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8 Behind the Neck Push Press50 Double Unders20 Banded X-WalksActive Pigeon Stretch10 Situps10 Situps
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8 OHS30s Handstand Hold10 Banded Pull Throughs2 Rounds10 Air Squats10 Air Squats
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Then, 5 Good Mornings
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Catalyst WarmupStrengthStrength5 Back SquatsStrength
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Tempo Front SquatsSplit Jerk5 Stiff-Legged DeadliftsZercher SquatPartner Workout
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Strength53X1Sets of 35 Front Squats5x10Carse
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Snatch Work- 5 count descent- 3 count pause in split- Use towel for padding if needed21-18-15-12-9-6-3
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HH Power Snatch + OHS- 3 count pause- Focus on foot workStrength95 pound Squat clean
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(3+3)- Up quicklyDeadliftWorkoutDouble-under
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- Work up to heavy complex- 1 count rest at topWorkout5x5 @ 75%100 Bench Press 135/95185 pound Deadlift
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- Focus on keeping the bar in hips
5x5 @ 60%5 Rounds
- 120s rest between sets
- 200m Run or 20 Burpees every break
24" Box jump
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500m Row
Begin each round with a 50 meter Bear crawl
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WorkoutWorkout
20 Hang Power Cleans 95/65 ADV 115/80
Workout- ADV: Solo
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"Armistice"7 Minute AMRAP15 Box Jumps 24/2021-15-9
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11 Minute AMRAP40 Double Unders10 Front SquatsKBS 70/53
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11 Power Cleans 135/95
10 Devil's Press 40/25 ADV 50/35
HSPU
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11 Burpees Over the Bar2 Minute RestKB Walking Lunge
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19 Deadlifts5 Minute AMRAP- Sub pushups for HSPU
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18 Pullups30 Double Unders
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7 Devil's Press
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2 Minute Rest
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3 Minute AMRAP
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20 Double Unders
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5 Devil's Press
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