Search
  • andre34361

Week of November 29th


GUYS, its retest week!!! More so, the Deadlift retest week. Now, because not everyone would be able to come Wednesday, there are a few days on here that are similar in their movements and the workout so that way you can swap a day out if needed. Thursday and Friday both have an over head press. Tuesday and Thursday both have a bike conditioning workout. Whatever you need to do to get that retest done, lets get it done.


Also, LETS CELEBRATE THOSE PR's!!!


Monday

Version 1 (V1)

Every 1:30 for 4 Sets (6:00):

-1 Clean Pull

-1 Clean High Pull

-1 Power Clean


"Long Day #1"

For Time:

-2000m Row

-20 Power Cleans

-1000m Row

-10 Power Cleans

-500m Row

-5 Power Cleans


Version 1 (V1)

Every 1:30 for 4 Sets (6:00):

-5 KB Swings

-5 KB Goblet Squats


"Long Day #1"

For Time:

-2000m Row

-20/20 Single Arm DB Hang Power Cleans

-1000m Row

-10/10 Single Arm DB Hang Power Cleans

-500m Row

-5/5 Single Arm DB Hang Power Cleans


Tuesday

V1 & V2

Every 3:00 for 4 Sets (12:00):

-8-12 Bench Press

-12-15 Single Arm Landmine Rows


12:00 AMRAP:

-10/8 Calorie Bike

-15 Pushups

-10 Box Jump Overs


Wednesday

V1 & V2

Retest 5RM Deadlift


Thursday

V1 & V2

Every 3:30 for 4 Sets (14:00):

-2 Shoulder Press + 3 Push Press

-5-10 Wide Grip Pullups -OR- 10-15 Wide Grip Lat Pullldowns


4 Rounds For Time:

-12/9 Calorie Bike

-12 Push Press

-36/48 Double Unders -OR- Single Unders


Friday

V1 & V2

3 Rounds For Time:

-1000m Run

-50 AbMat Situps

-25 WallBalls


Saturday

For Time w/ a Partner:

-100 Synchro Air Squats

-100 Synchro V-Ups

-50 Back Squats, shared

-50 Toes to Bar, shared

-30 Front Squats, shared

-30 Strict Knee Raises or Strict Toes to Bar, shared


Here's to pressing this week!

145 views0 comments