November Monthly Training Notes: 

> > Training notes will now be distributed monthly. Next week, you will have the training notes for December. 

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 

STRENGTH

3×5* Push Press*

Set 1 – 65% x 5 

Set 2 – 75% x 5 

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

 

WORKOUT

FOR TIME* 

30-20-10

Cal Row 

Handstand Push-Up or DB Push Press (50/35)|(35/25)

*10 Toe 2 Bar after every full set

-14:00 Cap-

 

**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. 

 

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Tuesday 

SKILL

ON A 8:00 RUNNING CLOCK…

Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

 

WORKOUT 

OT2min x 10 

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.

 

FINISHER

ON A 3:00 RUNNING CLOCK… Accumulate Max Time In Elbow Plank

 

**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. 

 

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Wednesday

STRENGTH

3×5* Front Squat*

Set 1 – 65% x 5 

Set 2 – 75% x 5 

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

 

WORKOUT

3 SETS*

14/12 Cal Bike

14 Front Rack Reverse Lunge (115/75)|(75/55) 

14/12 Cal Bike

-1:00 Rest b/t Sets- 

*3:30 Cap For Every Set

 

**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. 

 

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Thursday 

One class at 9:00am – Let’s pack the house!!!

*Gym opens at 8:00am 

 

With A Running Clock In Teams Of 2 – For Reps (51min Clock)

*Split work any way. Only 1 Athlete works at a time. Complete all work before moving to the next exercise.

 

“The Appetizer”

12min AMRAP:

40 American Kettlebell Swings @ 53/35

30 Goblet Squats

20 Burpee Over Bar

10 Pull-ups (Scale = 20 jumping pull-ups)

 

Rest 3:00

 

“The Main Course”

15min AMRAP:

40 Overhead Lunges With Plate (45/25)

30 Hand Release Push-ups

20 Deadlifts @ 135/95 (95/65)

100 Double Unders (Scale = 200 single under)

 

Rest 3:00

 

“Dessert” 

18min AMRAP:

400m Run As A Team

20 Thrusters @ 135/95 (95/65)

15 Toes to Bar (Scale = 30 sit-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. 

 

 

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Friday 

FOR TIME – 15min Cap 

200m Single Arm KB Farmer Carry (70/53)(53/35)

into…

5 SETS

7 Deadlift (245/175)(175/125) 

27 Double Unders

into…

200m Single Arm KB Farmer Carry (70/53)(53/35)

 

FINISHER

3 SETS

6/6 Single Arm KB Bent Over Row

24 Deadbugs

 

**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. 

 

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Saturday 

PARTNER WORKOUT

IN TEAMS OF 2… 

FOR TIME 

2000m Row

150 Pull-ups

150 Sit-ups

150 Box Jumps (24/20) 2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

-30:00min Cap-

 

**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. 

 

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Sunday 

STRENGTH

10-8-6-8-10 

Bench Press*

*Increase load in the first 10-8-6…on the way back up for 8-10 try to beat your first lifts at 10-8.

 

WORKOUT 

4min AMRAP

2 DBL DB Snatch (35/20)|(2015)

2 DBL DB Hang Squat Clean 

2 DBL DB Split Jerks

-Rest 1:00-

3 MIN AMRAP

1 DBL DB Snatch (45/30)|(35/20)

1 DBL DB Hang Squat Clean 1 DBL DB Split Jerks

 

**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.