Friday November 19

A. Back squat – 5/3/1+
B. B2B tabata BJs, rest 5 min, then
C. 30/20/10 reps for time: heavy Russian swings + GHSU

Tuesday November 15

Warm-up: row 500m, 10 min MAX muscle-up practice
A1. Bench 5/3/1+
A2. 3 x 5 hop along push-ups
B. 1 attempt at max rep pull-ups. You will all PR, or else.
C. For time: 100 burpees. No crawling through them, ie knees may not touch ground!

Ali finally pulls some big girl weight

Monday November 14

A1. Deadlift 5/3/1+ (11X1 tempo) 0 rest
A2. 3 x TTB (20/15/max reps) 4 min rest
B. 4 rounds for time of: 10 pistols + 10 sandbag halfmoons + 10 lateral BJ

Clint takes the gang for a ride

Saturday November 12

Everyone be at the gym at 9:30, dressed warm and with a working knowledge of your automobile’s curb weight.

A. You have 15 minutes to warm up. Row 500 m, dynamic stretching, etc.
B. You have 12 minutes to find a clean max for the day. This will be timed.
C. 4 rounds of… starting promptly at 10.

Friday November 11

A. Press – 5/3/1+
B. In 10 min, find your jerk max for the day. Time limit is strict today.
C1. 5 rounds for time of: 5 extra-rom HSPU + 10 strict CTB PU, followed immediately by
C2. 3 min max burpees

Post scores to comments.

Smitty gets her first muscle-up!