w/c 24/11 Programming

MONDAY - 25TH NOVEMBER

A. BACK SQUATS

5 X 5 REPS @ 75% OF 5RM BACK SQUAT

2 SEC PAUSE @ BOTTOM

B. 14 MINUTES AMRAP:

24M DOUBLE KB CARRY

10 DOUBLE KB FRONT RACK LUNGES

5 DOUBLE KB SHOULDER TO OVERHEAD

TUESDAY - 26TH NOVEMBER

A. EVERY 1:30 X 8, COMPLETE:

1 POWER CLEAN + 1 HANG CLEAN @ 65-75% 1RM CLEAN

B. EVERY 2:00 X 5, COMPLETE:

10 DB SNATCH

10 SIT-UPS

5 BURPEE OVER DB

WEDNESDAY - 27TH NOVEMBER

A. PUSH PRESS

8 X 2 @ 70% 1RM

B. 6 ROUNDS FOR TIME:

20 WALLBALLS @ 9/6/3KG

7 BMU OR 10 C2B/PULL-UPS

THURSDAY - 28TH NOVEMBER

A. 3 ROUNDS

2 MINUTES MAX REP:

POWER SNATCH @ 70% 1RM

REST 1 MINUTE

B. 2 MINUTES MAX REP:

CAL ROW

REST 1 MINUTE

C. 2 MINUTES MAX REP:

TOES TO BAR

REST 1 MINUTE

D. 2 MINUTES MAX REP:

CAL BIKE

REST 1 MINUTE

FRIDAY - 29TH NOVEMBER

A. DEADLIFT

5 X 5 @ 70% 1RM

B. 8 ROUNDS FOR TIME:

6 BURPEES OVER WALL

30 DOUBLE-UNDERS

SATURDAY - 30TH NOVEMBER

A. 10 ROUNDS FOR TIME:

10 CAL MACHINE

10 PUSH UPS

10 POWER CLEANS @ 60/42.5/30KG

10 BOX JUMPS @ 20'/24'