Workouts for 11/20-11/25/2017

Monday, November 20

STRENGTH/SKILL

Superset:
    Front Squat 3x5 @ 65%, 75%, 85% of 2RM
    5/each YTWL

CONDITIONING

"Grace"
    30 Clean and Jerks (135/95#)


Tuesday, November 21

STRENGTH/SKILL

Strict Press 3x5 @ 65%, 75%, 85% of 2RM

CONDITIONING

"Viadoom:"
11 min Ladder:
    1 Slam Ball
    1 HSPU
    2 Slam Ball
    2 HSPU
    3-3, 4-4, 5-5, etc.


Wednesday, November 22

STRENGTH/SKILL

Deadlift 3x5 @ 65%, 75%, 85% of 2RM

CONDITIONING

"25 Rep Countdown"
For Time:
    100 Air Squats
    75 KB Swings (53/35#)
    50 Push Ups / FB: 25 HSPU
    25 Deadlifts (155/105)


Thursday, November 23

Happy Thanksgiving!!

"The Gobbler"
With a partner, Complete for time as a team:
    100 Double-Unders
    200m Buddy Carry
    100s Plank Hold
    100 KB Swings (53/35#)
    100 Walking Lunge
    100 Knees-to-Elbows
    400m Run
    100 Push Press (75/45#)
    100 Sit-Ups
    100 Wall Balls (20/14#)
    100 Burpees
    400m Run


Friday, November 24

Mike Special


Saturday, November 25

STRENGTH/SKILL

3 Rounds Superset:
    :45 sec Front Rack Hold @ 110% of 2RM FS
    Max Ring Hold
    Rest 90 seconds

CONDITIONING

"Bad News Bears"
21-15-9:
    Hang Power Cleans (135/95#)
    Burpees over Bar
    Deadlifts (135/95#)
    Sit-Ups