19/11

GROUP A
A. Front Squat @ 30X1; 3-4 reps; x5, rest 3 min – build on last week
B. Squat Clean; 1 every 45 sec for 10 min – moderate
C. 10 min;
5 Unbroken Chest To Bar Pullups
5 HSPU

GROUP B
A. Front Squat @ 50X1; 4-5 reps; x5, rest 2 min
B. DB Split Squat @ 30×0; 5-6 reps/leg; x3, rest 30 sec between legs
C. 10 min;
5-8 Strict Single Arm Ring Row @ 20×1
5-8 Strict Standing DB Press @ 20×0

16/11

GROUP A
A. Behind Neck Push Jerk; 2-3 reps; x4, rest 2-3 min – heavy
B1. OH Squat @ 32×1; 4-5 reps; x4, rest 90 sec
B2. Toes Thru Rings @ 2020; AMRAP (-2); x4, rest 90 sec
C. 6 min;
6 Thruster
8 KB Swing

GROUP B
A. Strict Press @ 20×1; 4-5 reps; x5, rest 2 min
B1. DB Push Press @ 21×1; 5-6 reps; x4, rest 90 sec
B2. Knees To Elbows; AMRAP; x4, rest 90 sec
C. 6 min;
10 Goblet Squat
8 KB Swing

14/11

GROUP A
A. Power Clean; 2-2-2-1-1-1; rest 2 min – drop each rep – HEAVY
B. Romanian Deadlift @ 40X1; 3-4 reps; x4, rest 2 min
C1. Alt. Leg Pistol @ 20×1; AMRAP; x3, rest 60 sec
C2. Weighted Side Plank; 60 sec/side; x3, rest 60 sec

GROUP B
A. Hang Power Clean (above knee); 2 reps; x6, rest 2 min
B. Deadlift @ 42×1; 4-5 reps; x5, rest 2 min
C1. DB Forward Lunge; 10 reps/leg; x3, rest 1 min – no alternating legs – heavier than last week
C2. Side Plank; 60 sec/side; x3, rest 60 sec

12/11

GROUP A
A. Front Squat @ 30X1; 4-5 reps; x5, rest 3 min
B. Squat Clean; 3 tng; x6, rest 90 sec – moderate
C. 10 min;
AMRAP Muscle up

GROUP B
A. Front Squat @ 32X1; 4-5 reps; x5, rest 2 min
B. DB Russian Stepup; 10-12 reps/leg; x3, rest 30 sec between legs
C. 10 min;
5 Pronated pull-up @ 20×1 / OR 3-5 NEGATIVE pronated pull-up @ 40A1
6-10 strict ring pushup @ 21×0 / OR pushup

9/11

GROUP A
A. Push Jerk; 2-3 reps; x4, rest 2-3 min – heavy
B1. OH Squat @ 52×1; 4-5 reps; x4, rest 90 sec – light load
B2. Toes To Bar @ 2020; AMRAP (-2); x4, rest 90 sec
C. 5 min;
8 Russian KB Swing
Run 100m

GROUP B
A. Push Press @ 22×1; 4-5 reps; x5, rest 2 min
B1. Seated DB Strict Press @ 21×1; 5-6 reps; x4, rest 90 sec
B2. Knees To Elbows; AMRAP; x4, rest 90 sec
C. 5 min;
8 Russian KB Swing
Run 100m

7/11

GROUP A
A. Power Snatch; 2-2-2-1-1-1; rest 2 min – drop each rep
B. Snatch Grip Deadlift @ 22X1; 3 reps; x4, rest 2 min
C1. Single Arm KB Walking Lunge; 20 reps; x4, rest 90 sec – alt.arms @ 10
C2. L-Sit on Rings; ALAP; x4, rest 90 sec

GROUP B
A. Power Clean Cluster; 1.1.1; x5, rest 2 min
B. Romanian Deadlift @ 40×1; 5-6 reps; x5, rest 2 min – moderate loading
C1. DB Forward Lunge; 10 reps/leg; x3, rest 1 min – no alternating legs
C2. FLR on Elbows; ALAP; x3, rest 1 min