REMINDER: PERFORMANCE WORK IS TO BE PERFORMED DURING OPEN GYM TIME UNLESS YOU HAVE THE PERFORMANCE ADD-ON FOR YOUR MEMBERSHIP.
MONDAY NOVEMBER 12
b)Notes: :3 sec pause at just below the knee and mid thigh
a)Find a heavy set of 3 within 5 sets
C)EMOM x 10 min
8 Cal Bike
A)Take note of the positions for the pause as well as the length. These are great for building strength in various positions due to the isometric hold and can help with technique. Still had up and challenge yourself. Adjust weight as needed and rest no more than 4 min between each work set.
B)Should be warm after the snatch work so feel free to have some of the build up sets be heavier than usual if you are feeling good. Work on pressing yourself under the barbell and receiving the weight as close tp your full squat as possible.
C)Yep, this is in the same minute. Work hard on the bike so you have the time to get in the work within the min. See if you can keep the T2B unbroken since they are lower reps. Sub out a row for the bike if needed.
TUESDAY NOVEMBER 13
A)Front Squat with medium bands
30 Strict Ring Muscle Up
Goal: Sub 10 min
Take note that these are with bands and you should be working to keep tension at the bottom of the squat to get the most out of it. Rest no more than 4 min between sets and adjust loading as needed. Goal should be challenging but no failed reps.
Do your best to keep these strict and worry a bit less on the time domain. Goal is time under tension here which is why they are programmed without a kip. Work position and see if you can keep at at least 3/min to meet the time domain. Scaling #1 sitting in band. #2 20/20/20 pull ups, dips, behind back bar press.
WEDNESDAY NOVEMBER 14
Cal Assault Bike
Notes: Alternate back and forth with a partner or rest the same as your work
100 Double Under
50′ Handstand Walk
10 Weighted Ring Dips
3 x :45 sec
These are intended to be sprints so work to keep them that way. You should be resting the same amount that your work interval took you. Trust in your fitness and ability to recover. If you don’t have a bike you can sub out the same workout on the rower. Dig in here and try not to hold back too much.
Some gymnastics accessory pieces but with more of an emphasis on hypertrophy work and building pressing power. Try to keep the dubs in higher reps sets if possible. HS walk scale the distance if needed. For the weighted ring dip, choose a weight you think you can get all 10 in a row at least on the first round. Keep in mind this is for quality, not necessarily time.
THURSDAY NOVEMBER 15
A)AMRAP 15 min
50′ Farmers Carry (400/280)
25 Cal row
15 GHD Sit Up
Goal: Just get it done
Farmers carry you can use loaded barbells. Keep them lighter than the listed weight but still keep em heavy. Be smart with the GHD Sit Ups and if you aren’t used to this volume try an abmat sit up, or alternate rounds between this and the GHD Sit Up.
FRIDAY NOVEMBER 16
A)2 Squat Clean + 1 Push Jerk + 1 Split Jerk
C)1-2-3… up to 10
Clean and Jerk (155/105)
after each round of clean and jerks do 1 Round “Cindy” (5 pull ups, 10 push ups,
Goal: Sub 18 min
A)Clean and Jerk:
This complex will have the legs fatiguing a bit so the overhead work will be more challenging and for many of us the limiting factor. Regardless, focus on quality mechanics and speed under the bar. Rest 3-4 min between each and adjust loading as needed.
Some accessory lifts with higher repetition. Adjust loading as needed and rest no more than 4 min between each set. Goal is no failed reps.
C)Spealler vs. Khalipa:
Such a great workout with blends of movements and a good challenge. Depending on the type of athlete you are, you will have to pace out either the round of “Cindy”, or the Clean and Jerks. The goal is to still move through the work with a strong pace but ideally you don’t go to failure on anything. The clean and jerks are most likely going to be most efficient in the long run with quick singles. For some of us the push ups are something we should break up earlier on. Either way have fun with this one and get after it. If you need to modify at all to meet the goal time try some lighter weight on the bar.