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Saturday 171125

Every two minutes, for 14 minutes (7 sets): Hang Snatch, 2 reps

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00, two rounds of:
95/65 pound Overhead Squat, 10 reps
10 Chest-to-bar Pull-ups

From 3:00-6:00, two rounds of:
95/65 pound Overhead Squat, 12 reps
12 Chest-to-bar Pull-ups

From 6:00-9:00, two rounds of:
95/65 pound Overhead Squat, 14 reps
14 Chest-to-bar Pull-ups

Etc., following same pattern until you fail to complete both rounds.

Friday 171124

Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 2 reps @ 80-85%

Every minute, on the minute, for 12 minutes:
Minute 1 – 135/95 pound Front Squat, 10 reps
Minute 2 – 10 Burpee Box Jump Overs, 24/20″

Thursday 171123

Complete the strength portion from Tuesday or Wednesday if you missed it…


Rotate through the following exercises for 20 minutes:
10 Banded Push-ups
Hollow Hold, 30 seconds
2 Bar Muscle-ups
Arch Hold, 30 seconds
3 Strict behind the neck Pull-ups
20 Alternating Pistols
15 Tuck Crunches

Coach Alex’s Notes:
The focus should be on performing quality reps. The focus should not be on the total number of rounds or reps completed.

Complete the conditioning portion from Wednesday if you missed it…


Eight rounds of:
Row 500m at 2000m PR pace -2 seconds
Rest 1 minutes

Wednesday 171122

Every minute on the minute for 6 minutes (3 sets):
Minute 1 – Push Jerk, 1-2 reps at 90%
Minute 2 – Hollow Hold, 40 seconds

Every minute, on the minute, for 10 minutes:
Handstand Push-ups (6″ deficit), 1-3 reps

Rest 2 minutes, then…

Complete as many rounds as possible in 8 minutes of:
24 Squats
24 Walking-lunge steps

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Tuesday 171121

Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Deadlift, 5 reps at 80%
Minute 2 – Ring Support Hold, 15 seconds

21-18-15-12-9-6-3 rep rounds of:
Wall-ball Shots, 20/14 pounds
Box Jump, 24/20″
Kettlebell Swing, 24/16kg

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