Tuesday, 11/17
November 16, 2020
Thursday, 11/19
November 18, 2020
Warm Up
3 Rounds
12 Band Good Mornings
6 Rev Hand Spider Lunges
12 Alt Samson Lunges
6 Alt T Push Ups
Strength
Prep: (10 Min)
1 x 10 Strict Press
1 x 5 Dip Drive + 5 Push Press
1 x 5 Power Jerk
1 x 5 Split Jerk
3×3 sets building up to opening weight of first set of jerks
Every 2 Minutes for 12 Minutes
Jerk 5-4-3-2-2-2
Met Con
MC Prep (6 minutes)
1×10 RDL w/ bar
1×5 Deadlifts (light)+:15-:20 HS hold
1×5 Deadlifts (moderate)+2-3 HSPU (or scaled option)
1×3 Deadlifts (working weight)
AMRAP 10 Minutes
15-10-5 Handstand Push Ups
15-10-5 Deadlifts (225/155)
**after your set of 5 deadlifts you go back to 15 HSPU
HSPU scaling:
Modify volume (9-6-3 or 5-3-1)
Modify ROM (1-2 ab mats w/ hands on the floor)
Seated DB Press (heavy but allowing no more than 1-2 breaks per round)
