Programming for Nov. 16- Nov. 20, 2015

 


Monday
16-Nov

Barbell Good Morning- 2 x 10- light weight- focus on corrrect hinge technique
Single leg RDL- 2 x 10- 10-20 lbs per hand; focus on correct hinge technique
EMOM 14 Minutes
odd- 1/1 TGU
even- 10 Double KB reverse lunge
+
15 Wall Walks

Tuesday
17-Nov

10 Minute AMRAP
Run 300m
10 HR Push Ups
10 Sit Ups
rest 4 min
10 Minute AMRAP
30 DU
10 Burpees
5 Pull Ups
Rest 4 min
10 Minute AMRAP
Row or AD for calories

Wednesday
18-Nov

Back Squat- 4 x 8- moderate weight; same weight for all working sets; rest 1 minute between sets
Deadlift- 4 x 8- light weight (50-60% of max); focus on correct hinge technique- go light if necessary
Chin Ups- AMRAP x 3; rest as needed between sets
+
2 min max sit ups
2 min rest
2 min max push ups

Thursday
19-Nov

Recovery Day
1 MIN shuttle run easy
1 MIN jump rope singles
1 MIN row easy
:30 side plank each side
x 6-8

Friday
20-Nov

For time:
15-12-9
Power Clean
Burpee over bar
Rest 8 minutes
12-9-6
Push Press
T2B