Week of November 11th
- Sara Carr Fitness
- Nov 10, 2024
- 1 min read
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
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