Wed Nov 4

Train/Move
9 Min AMRAP:
8 Burpee Box Jump Overs *+1 Rep Each Round
6 Overhead/Front Squats @ 135/95

3 Min Rest

5 Min AMRAP:
8 Burpee Box Jump Overs *+1 Rep Each Round
6 Overhead/Front Squats @ 135/95

Warm-up
Banded Hip Routine
12/12 Curtsy Lunges
8 Barbell Good Mornings
10 Barbell Reverse Lunges

Strength
Deadlift: build to 1RM
5-4-3-2-1-1-1-1…

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Stimulus
Strength: start at 50% for 5 and then build to a heavy single for the day. Make sure to do a thorough warm-up based on individual needs if the warm-up is not comprehensive enough

Train/Move: start with 8 BBJO @ 24/20 and continue to add 1 rep each round. The overhead/front squats remain at the same volume and weight; select a weight that allows for unbroken sets. These are from the floor, clean or snatch as needed

Games Prep
3 Min Cardio
2-3 Set:
10/10 Dead bug
12 Goblet Squats
20 Walking Lunge w/DB DL
Rest 1 Min

Deadlifts: 1 x 5 @ 50%, 1 x 3 @ 60%, 1 x 1 @ 70%, 1 x Max Reps @ 75%

3 Sets:
10-20 Banded Nordic Curls @ RPE 7-8, 2 Min Rest b/w sets

Sandbag Hold: Accumulate 5 Min Sandbag Bear Hug

3 Sets:
15/15 Side Plank Rotations (forearm)
30s Hollow Rock

Wednesday Weightlifting
1-3 Sets:
5/5 DB Split Squats
5 Strict TTB/10 Leg Lowers
10/10 Alt. DB Shoulder Press
10/10 Chainsaw Row

5 Sets: 2 Snatch Pull to Hold + 2 High Hang Snatch @ 50%

5 Sets: 2 Clean Pull to Hold + 2 High Hang Cleans @ 50%

Push Press: 2 x 5 @ 70%, 2 x 3 @ 73%, 2 x 1 @ 75%

Build to 40-45% of Max Jerk (decrease % as needed):
4 Sets:
5 Tall Jerk
5 Push Jerk in Split

Westerns Prep
Dip Clean: 4 x 2 @ 55%

Clean: 5 x 1 @ 78-88%

4 Sets: 1 Snatch Pull + 1 Floating Snatch Pull + 1 Floating Snatch @ 55%

Block Snatch: 5 x 1 @ 80-90%

Snatch Grip Push Press: 2 x 5, 2 x 3, building

5 Sets: 2 Push Press + 1 Power Jerk + 1 Split Jerk @ 65-75%

1 Back Squat: EMOM x 5 @ 85-95%