Sat Nov 14

Train/Move
28 Min Alt. EMOM:
1) 12/9 Cal Echo Bike
2) 50’ HS Walk (or 3-5 Wall Walks)
3) 14/11 Calorie Ski
4) Rest

Warm-up
3 Min Cardio
2 Sets:
8/8 Single Arm DB Bench Press
8/8 Single Arm DB Upright Row
20 Shoulder Plank Taps

Strength
5 Bench Press @ 60%
Every 2 Min x 3 Sets

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Stimulus
Strength: wrapping up our deload week with lighter bench press. Focus on shoulder and midline stability while using the anchored feet to maintain them. Feel free to add a tempo and pause to reinforce this technique

Train/Move: your “easiest” Saturday EMOM to date; only four stations and one of them is a rest! Aim to complete the work in 50s max

Games Prep
None - enjoy your deload

Saturday Weightlifting
1 Set:
5/5 Spiderman Hip Circle + T-spine Rotation
10/10 Bottom Squat Reach-backs
Banded Hip Routine
10 Banded Passthroughs
20 Banded Pull-aparts

3 Sets w/empty bar: 2 Muscle Snatch + 2 Hang Power Snatch + 2 Overhead Squats + 2 Slow Snatches

Power Snatch + Hang Snatch + Snatch: build to 60%

Every 90s: 1 Snatch - build to one rep shy of failure (max 10 attempts)

10 Min Rest

3 Sets @ light loads: 2 Power Cleans + 1 Push Jerk + 1 Jerk

1 Clean + 2 Jerks: build to 60%

Every 2 Min: 1 Clean & Jerk - build to heavy technical

10 Min Rolling Out + Stretching