The Weekly Preview: 11-05-18 Through 11-11-18

The Weekly Outlook!!

Monday:

Strength:
3 Sets
10 BB Single Leg RDLs *at 3111 Tempo (each leg)
20-30sec sec Nose To Wall Handstand Holds
20-30sec Supine Grip Chin Over Bar Hold

Conditioning:

21-15-9
Push Press at 95/65
KBS at 53/35
Box Jumps at 24/20

Tuesday:

15min AMRAP
20/16 Cal Row
20 “no jump burpees”
20 Wall Balls at 20/14

R: 5min and Repeat

*goal is to hit the exact same number or a little faster on the second AMRAP

Wednesday:

Weightlifting
Every 90sec for 12min (8 Sets)
Pause Power Clean *pause at knee cap + pause at catch
Pause Split Jerk *pause in dip + pause in receiving position

Weightlifting Conditioning
6 Sets of 1min on/1min off as
6 Clean and Jerks at 135/95
Max Pull-Ups

Thursday:

10 Rounds for Time
10 Toes to Bar
10 SA KB Overhead Squats at 53#/35# (5 each arm)

Friday: 

For Time
1 Mile Run
3 Rounds of
20 Handstand Push-Ups
20 DB Weighted Box Step-Overs at 50#/35#
1 Mile Run

Saturday:

w/ Partner *you go I go

For Time:
10-9-8-7-6-5-4-3-2-1
Power Snatch at 95#/65#

Directly Into…
10-9-8-7-6-5-4-3-2-1
Front Squats at 95#/65#

Sunday:

Strength
EOMOM x 10min
Even: Max Bench Press at 135/95
Odd: Max Rep Bent Rows at 95/65

Conditioning
9min AMRAP
3 Strict Pull-Ups
6 Deficit Push-Ups
9 Box Jumps to 30”/24”

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