Training Notes: 

You blink and it’s almost been a full year! Let’s wrap up 2019 with a few more months of solid training then onto 2020, folks! Before chatting November, let’s recap October. In October, we saw the retest of the Benchmark, “Death Row.” This is the last time this year we will hit Death Row. We also saw a few Classics repeat…Eliza-Plus and Power-Plus Amanda. 

Let’s chat November! We’ve got some absolute classics to get after this month as retests…two of our favorite overall fitness benchmarks — Jackie & Helen. These both will show up in the next few weeks. In addition to these classics, we will also be moving very heavy barbells from the ground to overhead with the Benchmark, Cali Bear. Again, expect to see all of these earlier in the month. As we come toward the middle of November, we will be introducing a Wendler-style (5-3-1) lifting cycle for the Front Squat and Push Press. We will test these 1RMs before getting into the cycle. World-class Coach Mike Burgener highlights the importance of these two lifts in building raw strength but also transferring over to the Clean & Jerk. We like Wendler because it is a very simple, easy to follow, and time-tested progression.

The Wendler four-week building cycle will occur in a traditional format. Week 1, we will hit a 3×5 of each, Week 2 a 3×3 of each, Week 3 a 5/3/1 of each, and then Week 4 we will deload. With each lift we will also provide percentages to base off of 1RM. If the athlete didn’t get to hit the 1RM, you can also make the calculation off of the 3RM numbers we’ve tested this year. This will be a really great way to progress through November and also will offer great carry over when we test the 1RM Clean & Jerk in December! Happy lifting, folks!

_________________________________________________________________________________

 

Monday 

 

A.) STRENGTH

ON A 8:00 RUNNING CLOCK…

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

 

B.) HERO WORKOUT

“DONNY” FOR TIME: 18min Cap

21-15-9-9-15-21 

Deadlift (225/155)|(155/105) 

Burpee

 

C.) FINISHER

3 SETS

1min Sit-Ups 

1:00 Hollow Hold

30sec Rest 

 

**Warm-Up & Cool Down, moment prep, coaching, and all other descriptive measures, given in class with Coaches. This is a jam-packed hour, just the bullet points are on the website. 

 

  • – – – – – – – – – – – – – – – – – –

 

Tuesday 

 

Session #1

FOR QUALITY

14 DB Turkish Get-Ups 

(Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

 

Session #2 

3 SETS

35/25 Cal Bike

40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-

 

**Warm-Up & Cool Down, moment prep, coaching, and all other descriptive measures, given in class with Coaches. This is a jam-packed hour, just the bullet points are on the website. 

 

  • – – – – – – – – – – – – – – – – – –

 

Wednesday 

 

A.) STRENGTH

3x 5 Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

 

B.)  ”JACKIE” FOR TIME: 15min Cap 

1,000m Row 

50 Thrusters (45/35)|

30 Pull-ups

 

**Warm-Up & Cool Down, moment prep, coaching, and all other descriptive measures, given in class with Coaches. This is a jam-packed hour, just the bullet points are on the website. 

 

  • – – – – – – – – – – – – – – – – – –

 

Thursday

 

Session #1

21min AMRAP 

40 Walking Lunges 

20 Deficit Push-Ups

40 Sit-ups

20 Box Jumps (30/24)

 

**Warm-Up & Cool Down, moment prep, coaching, and all other descriptive measures, given in class with Coaches. This is a jam-packed hour, just the bullet points are on the website. 

 

  • – – – – – – – – – – – – – – – – – –

 

Friday 

 

Session #1 

“HELEN”

3 ROUNDS FOR TIME: 15min 

400m Run

21 KB Swings (53/35)|(35/26) 

12 Pull-ups

 

Session #2 

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

*Rest as needed between sets 

 

**Warm-Up & Cool Down, moment prep, coaching, and all other descriptive measures, given in class with Coaches. This is a jam-packed hour, just the bullet points are on the website. 

 

  • – – – – – – – – – – – – – – – – – –

 

Saturday

 

Session #1 

PARTNER WORKOUT

IN TEAMS OF 2… 

FOR TIME: 20min Cap

60 Front Squats (135/95)|(95/65) 

50 Clean & Jerk 

40 Power Snatch 

30 Clusters**

*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into Overhead 

 

Session #2

Stretching/Cool Down 

**Warm-Up & Cool Down, moment prep, coaching, and all other descriptive measures, given in class with Coaches. This is a jam-packed hour, just the bullet points are on the website. 

 

  • – – – – – – – – – – – – – – – – – –

 

Sunday 

 

Session #1 

OTMx18 

MIN 1 – :50 Max Double Unders

MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)* 

MIN 3 – :50 Ring FLR

*KB can be held any way.

 

**Warm-Up & Cool Down, moment prep, coaching, and all other descriptive measures, given in class with Coaches. This is a jam packet hour, just the bullet points are on the website.