111710

AM

Build to heavy triple deadlift

Set up rower for 3k countdown
10 sets of:
100m sprint row
200m easy row

Focus on sprinting HARD, then rowing very easy... don't think about total time... think about output and quality per interval.


PM:

Challenge:

4 rounds of:
20 unbroken wallballs
20 unbroken pullups
50 unbroken doubleunders

If you break, restart the exercise at 0.

111610

Schedule until NLI:

Wed, Nov 17: double
Thur 18: single
Fri 19: double
Sat 20: rest
Sun 21: single
Mon 22: double
Tue 23: single

Sharpening/Peaking starts:

Wed, Nov 24: rest
Thur 25: single
Fri 26: single
Sat 27: rest
Sun 28: single
Mon 29: rest
Tue 30: single
Wed, Dec 1: rest
Thur 2: single
Fri 3: rest
Sat 4: NLI

111510

A1: Bulgarian split squat jump; 3 each side for dumbell (kb) load held in hands x 8; 10 second rest
A2: 13 unbroken pullups x 8; 2 min

rest exactly 10 minutes

3 rounds of:
4 powercleans @ 195/125
500m Row or Ski Erg
60 doubleunders

rest exactly 10 minutes

B1: 25 hip extensions x 5; 30 second rest
B2: 20 GHD Situps x 5; 30 second rest