November Program

 

Mobility

 

Strength: Barbell Push

A) Strict Press 5*5 Weight from elements
B) Strict Press 5-5-5-5-5*
*Increase weight each set to failure

C) Push press 5-5-5-5-5*
*Increase weight each set to failure
D) Clean+Jerk 3*1+3*70, % 3*1+3*75% Jerk

Skill: Kipping/Butterfly Pull ups

MetCon:
9 min AMRAP
3 HSPU
5 Pull Ups
7 Thrusters

A) Pike Push ups+Jumping pull ups+ 20/15 kg Thrusters
B) HSPU+Pull ups+30/20 kg thruster
C) HSPU+C2B pull ups+40/30 kg Thrusters
D) Strict HSPU +Bar MU+40/30 kg thrusters

 

Intermediate:

 

Independent part (complete at open gym book your spot)
Push press 5*75% 3*85% +1*95% (TM)
Lateral raises 3*12-15

Class:
15 min Jerk Practice:
Or 5*3*70% (1RM jerk)
Then
Death by strict HSPU (10 MIN)

MetCon: For time
100 m burpee broad jumps