Mon Nov 2

Train
For Time (12 Min Cap):
10-8-6-4-2 Bar Muscle-ups
2-4-6-8-10 Sandbag Cleans @ 150/100

Move
12 Min AMRAP:
2-4-6-8-10-12…
Strict Banded Pull-ups (or Ring Rows)
D-Ball, Sandbag, or Medicine Ball Cleans

Warm-up
2 Sets:
1 Min Cardio
10/10 Cossack Squats
10/10 DB Glute Bridge
10 Goblet Squats

Strength
Every 3 Min x 6 Sets:
40s Echo Bike @ RPE 8
3 Back Squats @ 70-75%

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Stimulus
Strength: a bit of fatigue from the biking to affect the legs today. Work at a moderately uncomfortable pace on the bike before setting up for 3 back squats at a moderately heavy load. You should move quickly and get 1.5-2 mins of rest each round

Train/Move: select a movement that you COULD do 10 reps with minimal breaks (1-1.5 mins) and then chip away at this ladder couplet. This is a lot of pulling, break movements up intentionally early on and build up in speed as you go

Games Prep
2-3 Sets:
5 Prone IYT
10 Banded Face Pulls
10 Lat Pulldowns
5/5 Slow KB Bottoms up Presses

Bench Press: 5 @ 50%, 3 @ 60%, 1 @ 70%, Max Reps @ 75%, 2 Min Rest b/w sets

3 Sets: 10-12 Incline DB Bench Press @ RPE 9, 1.5 Min Rest b/w sets

3 Sets: 10-12 Seated DB Strict Press @ RPE 8, 1.5 Min Rest b/w sets

3 Sets: 15-20 DB Delt Flys, 1 Min Rest b/w sets

3 Sets: 10-12 DB Curl, 15-20 DB Skull Crusher , 1 Min Rest b/w sets

Monday Weightlifting
1-3 Sets:
10-15 Banded Hamstring Curl
5/5 DB Plank Row
10/10 Single Leg DB RDL
Accumulate 10-30 Strict Pull-ups

3 Sets @ Empty Bar: 3 Muscle Snatch + 3 Tall Snatch + 3 Sotts Press

Snatch: 1 x 2 @ 82%
3 x 1 @ 85%
Optional: 3 x 1 at weight of choice

2 Sets: 2 Clean + 1 Jerk @ 82%
2 Sets: 1 Clean + Jerk 2 86%
Optional: 3 x 1 + 1 @ Weight of Choice

3 Sets: 2 Halting Clean Deadlift @ +10kg

Westerns Prep
3 Sets: 1 Snatch Pull to Hold + 2 Dip Snatch @ 55%

Snatch: 1 x 2 @ 78, Singles @ 80-82-85-87%

Snatch Pull: 4 x 1 @ +5kg

Strict Press in Jerk Stance: 2 x 5, 2 x 3 Building

1 Pause Jerk + 1 Jerk: 2 x 1 @ 45%, 1 x 1 @ 50%

Jerk: 1 @ 80, 1 @ 85, 1 @ 90%

Pause Front Squat: 4 x 1 @ 85-90%