November Monthly 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.) 5 ROUNDS FOR TIME: 22min Cap 

25/22 Cal Row 

15 Burpees to Plate 

7 Bar Muscle-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. 

 

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

 

Tuesday 

A.) 15min Clock

Establish a 1RM Push Press 

 

Session #1 

EVERY 2:00 FOR 2 SETS 

35 Double Unders 

15 Push Press (115/75)|(75/55)

-Rest 1:00-

EVERY 2:00 FOR 2 SETS 

35 Double Unders 1

2 Push Press (135/95)|(95/65)

-Rest 1:00-

EVERY 2:00 FOR 2 SETS 

35 Double Unders

9 Push Press (165/115)|(115/75)

 

**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.) 20min Clock 

Establish A 1RM Front Squat 

 

Session 

OTM x 9 MINUTES 

MIN 1 – Max Front Squats (155/105)|(115/75) 

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional

 

**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

FOR TIME 21-15-12-9-9-12-15-21: 17min Cap 

Wall Ball @ 20/14

Calories On Bike 

 

POST WORKOUT SKILL

ON A 12:00 RUNNING CLOCK… Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

 

**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 

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

 

BENCHMARK WORKOUT “THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

 

**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 

AMRAP x 15 MINUTES* 

1 Strict Pull-up

2 Russian KB Swing (70/53)|(53/35)

3 Up-Downs

*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.

**Vest optional for workout.

 

FINISHER

3 SETS

20 Heel Taps Over KB 

20 Hollow Rocks

 

**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 

TEAM OF 2! 

4 ROUNDS FOR TIME*: 37min Cap 

400m Run

60 Wall Balls (20/14)|(14/10) 

60 Box Jumps (24/20)

*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.

 

**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.