Workouts of the Week 11.11.2019

QUOTE OF THE WEEK

Are you here today to compete, or train and practice? ~Scott Stalker

MONDAY

Part A

Build to a heavy

3 OHS

Part B

Dialogue’s ‘JOEL’

10-8-6-4-2

Squat snatch

1-2-3-4-5

Ring muscle up

*15min cut off. 

Rx F[40-60] M[60-80] – increase 5kg

Sx F[30-40] M[40-50] – increase 2.5kg

Recovery

Brush lats w trigger ball 2min/side

TUESDAY

Part A

EMOM for 8min

Minute 1: 10 WB

Minute 2: 10 strict pullups

Part B

‘Trail simulator’

5 RFT

1km run

10 DB step ups 

*35min cut off

F[10-15] M[15-22.5]

Recovery

3min AMNAP

Soleus release 30sec/side x2

WEDNESDAY

Part A

EMOM for 25min

Minute 1: Single leg KB deadlift

Minute 2: Single leg KB deadlift

Minute 3: Pistols

Minute 4: L hang

Minute 5: Shoulder taps in wall walk

Part B 

12min AMRAP

5-10-15-20-25…

KBS

DU

5m HSW

*F[12-24] M[16-32]

Recovery

High power glute release 1min/side x2

THURSDAY

Part A

Build and hold

3 sets of 8

OHS

Part B

Buy in

25 TTB

into

‘DT’

5 RFT

12 deadlifts

9 hang power cleans

6 push jerk

*15min cut off. F[30-50] M[40-70]

Recovery

KB forearm calmer 1min/side

FRIDAY

Part A

Build to a heavy

2 split jerk

Part B

21-15-9

Cals

HSPU

*11min cut off

Recovery

Banded tricep stretch 1min/side

SATURDAY

Workout – partner

100-75-50-25

DU

Air squats 

(Partners share workload)

Then…

10 RFT

10 CTB

(Partners 1:1 rounds)

Then…

For time

500m run

40 TTB

30 HSPU

20m HSW

10 rope climbs

*40min cut off

Recovery 

BB smash quads 2min/side

Wall thoracic stretch 30sec hold

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