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November 2-November 8, 2021

Tuesday

A. Snatch-1 RM, any variety

B. Max set of T2B


10 TNG Power Clean

45 seconds on AB@high output

Rest 2 minx3


30 seconds on AB@higher output

7 DBALL to shoulder

Rest 2 minx3




Wednesday

A. Deadlift-Heavy Single


REGIONALS 2014-21 min CAP

50-calorie row

50 box jump overs, 24 / 18 in.

50 deadlifts, 180 / 120 lb.

50 wall-ball shots, 20 / 14 lb.

50 ring dips

50 wall-ball shots, 20 / 14 lb.

50 deadlifts, 180 / 120 lb.

50 box jump overs, 24 / 18 in.

50-calorie row


Thursday

A. Front Squat-1 RM

B. Strict Pull up-max set


JACKIE

1000M Row

50 Thrusters@45/35

30 Pull Ups


Friday

A. Clean and Jerk-heavy single (practice if brand new)

*once you fail, continue on the movement that did not make you fail...either the clean or the jerk

B. Push Press-heavy single

C. Max set HSPU+max set of kipping HSPU, if no HSPU-max set push up, if no push upx3x5 TOUGH ASST Push ups


3 minute amrap

C&J @ light/tng weight

~rest 5 minutes~

15-12-9

Deadlift@heavy

HSPU

~rest 5 minutes

3 minute amrap

bar facing burpees


Saturday

100 Wall Ball

80 Pull Ups

45 Front Squat

80 HKR

80 Wall Ball

40 T2B

30 Front Squat

40 CTB

60 Wall Ball

15 Bar MU

15 Front Squat


Sunday

The Mountain-courtesy of Hinshaw

1min ON, 15sec easy, 1min rest

2min ON, 30sec easy, 1min rest

3min ON, 1min easy, 1min rest

4min ON, 2min easy, 1min rest

5min ON, 3min easy, 1min rest

4min ON, 2min easy, 1min rest

3min ON, 1min easy, 1min rest

2min ON, 30sec easy, 1min rest

1min ON, DONE!!


Monday

A1. Back Squat@75% 8,8,6,6,5

A2. Arch Hold with PVCx30 Secx5

A3. GHD Reverse Hypersx10x5


10 minute EMOM

Partner 1: 9 Front Squats@60% (from floor if possible)

Partner 2: Rest

Straight into….

10 minute EMOM

Partner 1: 12 Lateral Burpees Over Bar

Partner 2: Rest

Straight into….

10 minute EMOM

Partner 1: 15/12 Calorie Assault Bike

Partner 2: Rest


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