Saturday Nov 6
40 Min AMRAP
With a partner
6 Rounds (each partner does 3 rounds)
15 Cal
5 Thrusters 95/65
Then (each partner does 3 rounds)
6 Rounds
15 Box Jump
5 Snatch 135/95
Then
30 Clean and Jerk 185/125 (alternate at will and use about 75% of your 1RM)
Then
AMRAP Clean and jerk 225/155 (alternate at will and use about 90% of your 1RM)
Scale the weight so that the thrusters are a warm up, the snatches are a little tough but manageable.
Sunday Nov 7
5 Rounds
4 Min AMRAP
30/21 Cal
18 KB Swings 70/53
Max Deadlift 275/185 in remaining time
3 Min rest between rounds.
Shoot for 10-15 Deadlifts the 1st round.
Score total Deadlifts
Monday Nov 8
4 Sets of 3 Clean
Build up to about 90% of your 1 rep max
Perform the 3 reps as 3 single reps with less than 5 seconds rest in between.
If you can clean more than your bodyweight, do these as Squat Cleans.
If you cannot clean more than your bodyweight, do these as Power Cleans.
3 Sets of 3 Front Squats with 75% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats
Metcon:
12 Min AMRAP
12 Burpee Toes to Bar
24 DB Snatch 50/35
12 Front Rack DB Step Back Lunge
Tuesday Nov 9
Deadlift 5×5
Metcon:
Baseline
For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups
or
Baseline +
50 Cal
40 Box Jump
30 TTB
20 Burpee
10 Muscle Up
Wednesday Nov 10
40 Min Cap
4 rounds
40/32 Cal
4 Wall Walk
40 second side plank each side
4 Muscle Ups (sub 4 Burpee Pull Ups)
40 Russian KB Swings 70/53
Thursday Nov 11
Back Squat 5 Sets: 5 Reps, 4, 3, 2, 1.
Bigger Faster Stronger Week 3
Metcon:
7 rounds
Every 3 mins
Row 250/200m
3 Thrusters* (95/65)
*Each Round Add 3 Thrusters.
**Last Round will be 250m Row and 21 Thrusters
Score Total Thrusters (84 is 3+6+9+12+15+18+21)
Friday Nov 12
Bench Press 5 Sets 5 Reps, 4, 3, 2, 1.
Bigger Faster Stronger Week 3
Then
“Bella Complex”
12 Min to build to a max
Power Clean
Jerk
Front Squat
Jerk
(You’ll probably be limited by how much you can lower from overhead down to your shoulders after the 1st jerk)
Metcon:
100 Cal for Time
Bike/Ski/Row your choice.
