Sat Nov 29

Train/Move
28 Min EMOM:
1) 14/11 Cal Echo Bike
2) 5 Chest-to-bar Pull-ups + 3-5 Bar MU
3) 15/12 Calorie Row
4) 10 Sandbag Hug Squats @ 100/70

Warm-up
2 Sets:
10/8 Cal Echo Bike
10 Jumping Air Squats
20 Banded Pull-aparts
30 Bodyweight Russian Twists

Strength
3 Pause Back Squats (2s at bottom):
@ 63-63-68-72%

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Stimulus
Strength: Maintain tension in the bottom of the squat during the pause, try not to bounce out when standing up. No pause at the top

Train/Move: Building in gymnastics this week, reduce volume to complete the work under 45s to allow for rest and transitions

Saturday Weightlifting
Snatch : 4 @ 67%, 4 @ 67%, 3 @ 72%, 3 @ 72%, 2 @ 77%, 2 @ 77%, 1 @ 82%, 1 @ 82%

Clean + 2 Jerk : 2 @ 67%, 2 @ 67%, 2 @ 72%, 2 @ 72%, 1 @ 77%, 1 @ 77%, 1 @ 82%, 1 @ 82%

Front Squat : 5x3 at 82% 1RM