16.11.03

60 minutes @ 75%:
3 min assault bike
1 min single-leg DB RDLs, alternating
1 min walking lunges
3 min row
1 min Turkish get-ups, right – light
1 min Turkish get-ups, left – light
3 min shuttle run, 50’ increments
1 min bird dogs – focus on creating tension at the end
1 min hip airplanes, alternating

16.11.02

AM:
8 sets:
15s assault bike @ 100%
400m jog @ 50% – recovery

PM:
A. EMOTM 5:
3 skin-the-cats on rings

B. Peg board – accumulate 3-5 reps

C. Accumulate 90s free-standing handstand hold

D. Accumulate 2 min support on rings in external rotation with consistent fractioning
-Rest as needed
Accumulate 40 alternating hip touches hanging from pull-up bar

E. 3-9-12-15 @ 85%:
Box jumps, step down (24/20)
Row calories
+
(Rest 5 min)
+
9-12-15-18 @ 85%:
Russian KB swings (70/55)
Assault bike calories
+
(Rest 5 min)
+
12-15-18-21 @ 85%:
Jump squats
Assault bike calories

16.11.01

A. Power snatch + Below-the-knee power snatch + Above-the-knee power snatch
Build to a tough complex for today in no more than 5 sets, then do 3x(1+1+1) @ 85% of today’s tough set

B. Muscle snatch + Below-the-knee muscle snatch + Above-the-knee muscle snatch
Build to a tough complex for today in no more than 5 sets, then do 3x(1+1+1) @ 85% of today’s tough set

C. Snatch-grip RDL
6×7; 3030 tempo; Rest 90s

D. 5 sets for quality:
6 glute-ham raises
10 good mornings – light
6 glute-ham raises
-Rest as needed

E. E30s for 5 min:
1 squat clean – tough
-Rest 3 min
E45s for 3 min:
1 squat clean – tough
-Rest 3 min
EMOTM 3:
1 squat clean – tough