16.11.29

A. EMOTM 10:
1st: 3 Pendlay rows
2nd: 3 strict presses
*Start moderate and build per set.

B1. Single-arm DB row
3×15-20/arm; 10×0 tempo; Rest 30s b/w arms; Rest 30s
B2. Single-arm DB bench press
3×15-20/arm; 10×0 tempo; Rest 30s b/w arms; Rest 30s

C. EMOTM until failure:
1 legless rope climb
+
(Rest 10 min)
+
Increasing on the minute until failure:
1st: 1 kipping handstand push-up to 10” deficit
2nd: 2 kipping handstand push-ups to 10” deficit
3rd: 3 kipping handstand push-ups to 10” deficit
…

D. EMOTM 18:
1st: 20s single-arm FLR on rings, right + 20s single-arm FLR on rings, left
2nd: 10 DB overhead walking lunges, right – moderate
3rd: 10 DB overhead walking lunges, left – moderate

16.11.28

800m row @ 50%
-Rest 1 min
400m row @ 80%
+
(Rest 3 min)
+
800m row @ 50%
-Rest 1 min
400m row @ 80%
+
(Rest 3 min)
+
200m row @ 85%
100m row @ 50%
x4
-Into
100m row @ 85%
200m row @ 50%
x4
+
(Rest 3 min)
+
800m row @ 50%
-Rest 1 min
400m row @ 80%

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. E90s for 6 sets
Power snatch + Below-the-knee power snatch + Above-the-knee power snatch
*Start moderate and build per set.

B. Front squat + Split jerk x2
Build to a tough complex for today in 10 min, then do 3x(1+2) @ 80-90% of today’s tough set

C. Back squat to box just below parallel
2,1,2,1,2,1; 22×1 tempo; Waveload; Rest 60s

D. E45s for 9 sets:
1st: 30s single-leg wall sit at parallel, right
2nd: 30s single-leg wall sit at parallel, left
3rd: 20-30s hollow hold

E. EMOTM 10:
1st: 5-8 glute-ham raises + 5-8 Russian KB swings (88/70)
2nd: 10 jump squats + 5-8 wall balls (30 to 10’/20 to 9’)

F. 15 min AMRAP:
100’ suitcase carry, right (88/70)
15 assault bike calories
100’ suitcase carry, left (88/70)
15 assault bike calories

16.11.26

2 sets:
600m row @ 50%
200m row @ 90%
-Rest 2 min
500m row @ 50%
200m row @ 90%
-Rest 2 min
400m row @ 50%
200m row @ 90%
-Rest 2 min
300m row @ 50%
200m row @ 90%
-Rest 5 min

PM: MAP, high %, mixed
21-18-15-12-9-6-3:
Thrusters (95/65)
Pull-ups
+
(Rest 10-15 min)
+
21-18-15-12-9-6-3:
Row calories
Kipping handstand push-ups
+
(Rest 10-15 min)
+
10 min AMRAP:
12 pistols, alternating
10 bar-facing burpees
8 power cleans (155/105) – drop each rep
+
15 min assault bike @ Z1