16.11.07

A. Back rack hold
3x20s, 2x10s; Very heavy; Rest 90-120s
*Shoot for heavier than 1RM back squat on 10s sets.

B. EMOTM 7:
3 muscle cleans – touch-and-go
*Start moderate and build per set.

C. EMOTM 7:
3 push presses – touch-and-go
*Start moderate and build per set.

D. 3 sets:
10 ring push-ups
15 push-ups, hand-release
20 hang muscle snatches (65/45)
-Rest 1 min
10 strict pull-ups
15 ring rows – tough
20 double DB bent over rows – moderate load
-Rest 2-3 min

E. EMOTM 5:
10-20s hollow hold
-Into
EMOTM 5:
20-30s hollow rocks

16.11.05

AM:
4 sets:
10s assault bike @ 100%
1:50 assault bike @ 50%
15s assault bike @ 90%
1:45 assault bike @ 50%
30s assault bike @ 90%
1:30 assault bike @ 50%
-Rest/walk 3 min
+
EMOTM 10:
1st: 45s single-leg glute bridge hold, right – wide stance
2nd: 45s single-leg glute bridge hold, left – wide stance

PM:
A. Squat clean + Hang squat clean + Jerk
Build to a max of the complex for today in 10 min

B. Squat jerk + Narrow grip overhead squat
Build to a tough complex for today

C. 10 min AMRAP:
10-10-10…chest-to-bar pull-ups
6-12-18-24…DB snatch, alternating (70/50)
+
(Rest 10 min)
+
20 min AMRAP @ 85%:
800m run
7 box jumps, no rebound (36/30)
5 d-ball over shoulder – tough
3 kipping handstand push-ups, 10” deficit

16.11.04

A. Front squat
Build to a moderate set of 5 @ 20×1 tempo in 12 minutes
*No belt.

B. EMOTM 10:
1st: 5 front squats – tough but fast
2nd: 5 touch-and-go hang power cleans – tough

C. DB death march
3×100’; Rest as needed

D. Reverse belted sled drag
3×100’; Rest 60s

E. Forward belted sled drag
3×100’; Rest 60s

F. 5 sets:
50m sprint
50m jog @ 50%