Week of November 11th

Monday, November 11th- Overhead

A. Push Press

5x3

B. 5x For Quality

1 TGU/arm (AHAP)

7 ring dips

Tuesday, November 12th

6am-12pm: Open Gym

12pm: PUMP

A1. Piston Bench Press

4x16 (8/arm)

A2. Pendlay Row

4x8

B1. Chest Flies

3x12

B2. Seated Lateral Raise

3x12

B3. Seated Rear Delt Flies

3x12

C1. Barbell Curl 21's

3x

C2. Barbell Skull Crushers

3x12

C3. Strict T2B

3x8

Wednesday, November 13th- Hinge/Single Leg

A. Deadlift

5x8

*compare to 10/25/24

B1. Shrimp Squats

3x8/leg

B2. Single Leg Wall Sits

3x30 sec/side

Thursday, November 14th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, November 15th- Endurance

A. 2x:

2 min work, 15 sec transition:

Row

Russian kb swings

B. 2x:

2 min work, 15 sec transition:

Bike

Push-ups

C. 2x:

2 min work, 15 sec transition:

Ski

Box jumps

Saturday, November 16th

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Jerk

5x (1+1+1)

B. Pull + Clean + Jerk

5x (2+1+1)

C. Clean + Jerk

5x (2+1)

10am- Mobility/Stability