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November Pain

in Fitness, Workout of The Day

Workout of the Day

A. Back Squat 4×8
B. 5 wtd pull up + max strict pull up *5 sets, rest as needed
C. SA DB Bent over row 3×6-8 Reps @21X3 *rest 1min after both arms
D. BB Bent Over row (swith every rep btw overhand and underhand) 4×10 *build wt, rest as needed
E. AMRAP 6
Max UB sets of double unders

Competition

AM

A) Ski Erg
20 Sec
30 Sec
40 Sec
50 Sec
60 Sec
** Then Back Down

REST: 2:1
X 8 Up N Downs

PM

A) HPS (2) + TnG Snatch

6 Sets
B) Slow Snatch Press Unders + OHS (5)

5 Sets
*Build
C) Dbl KB OH Split Sqt @ 22X1

4 X 3-5 Each Leg
D) Wtd Pull Ups (5-7) + Unwtd C2B (12-15)

5 Sets
E) Rev Hypers

4 X 12-15
F) Cond:
OHS 10 (155)
50 DU
5 RC
OHS 15 (135)
50 DU
3 RC
OHS 25 (115)
50 DU
1 RC