November 2015 Programming

Mobility:

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 6*1+3*70% Jerk MetCon: 3RFT 400m Run 21 KB Sumo DL High Pulls 12 Push Ups A) 16/12kg-HRPU B)20/16kg-Ring Push ups C) 24/20g-HSPU D)32/24kg – Strict HSPU

Intermediate: Complete at Open Gym, Book your spot!!! Overhead+Wrist mobility. Strength: Push Press 3*70% 3*80% +3*90% Strict press 3*10 OR strict HSPU 3*5-10, Scale up to ring/deficit. MetCon: 10RFT 10 Burpee Pull ups 100m run