Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.
MONTAG 04.11.2024
WORKOUT
2 rounds for time:
800-m run*
60 double-unders
40 DB goblet carry reverse lunges (15/22.5 kg)
*If running is not an option, substitute with 1 round 800-m rowing and 1 round of 800-m skiing.
DIENSTAG 05.11.2024
WORKOUT - HEAVY DAY
5 sets of the complex for load:
3 squat cleans
1 jerk
MITTWOCH 06.11.2024
WORKOUT
4 rounds for reps:
1:00 KB swings (16/24 kg)
1:00 double-unders
1:00 pull-ups
1:00 rest
DONNERSTAG 07.11.2024
WORKOUT
5 rounds for time:
8 ground-to-overheads (29/43 kg)
10 bar-facing burpees
SKILL/STRENGTH WORK
Pre-workout:
Every 2:00 for 5 sets:
3 snatches
FREITAG 08.11.2024
WORKOUT
AMRAP 7:
10 box jumps (51/61 cm)
3 chest-to-bar pull-ups
– If able to perform a muscle-up, substitute with 1-3 bar muscle-ups.
STRENGTH WORK:
Post-workout:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.
SAMSTAG 10.11.2024
STRENGTH
For load:
5 sets:
10 deadlifts
– Rest 2:00-3:00 between sets.
SKILL WORK
Skill I
5 sets:
:30 (strict) toes to bar
:30 (strict) handstand push-ups
1:00 rest
WORKOUT
3 rounds for time with a partner:
90 med-ball squats (6/9 kg)
80-cal on any machine
70 sit-ups
– One partner works while the other rests.
SONNTAG 11.11.2024
FREE GYM!
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