November Programming

Mobility:

**You can click on any of the hyperlinked movements below to see a video demonstration!**

Strength: Barbell Push
A) Strict Press 5*5 Weight from elements
B) Strict Press 5*5*90%5RM
C) Push press 5*5*90%5RM
D) Clean+Jerk 3*1+3*75, % 3*1+2*80% Jerk

Tech:
A+B 10 min Kipping HSPU Practice
C+D Death by HSPU for 10 min

MetCon: “Helen”
3RFT
400m Run
21 American KB swings 24/20kg
12 Pull ups

*For scaling ask coach for specific instructions.

Intermediate

Strength:

Push press 3*5*70%(TM)
Jerk practice 15 min.

MetCon: 1 mile run.