LIFT:

COMPLETE 5 SETS OF
1 SNATCH
2 HANG POWER SNATCH
EVERY 90 SECONDS
ADD WEIGHT EACH SET

METCON:

100 BURPEES AS FAST AS POSSIBLE
EVERY MINUTE STOP AND DO 10 DOUBLE UNDERS

METCON:
EVERY 3 MINUTES
FOR 30 MINUTES COMPLETE
19/15 CAL ROW
19/15 WALL BALLS @20/14
SPRINT THROUGH THE EXERCISES AS FAST AS POSSIBLE TO GET MORE REST BETWEEN SETS.

IT’S NOVEMBER, THIS HAS BEEN GOING ON FOR 8 MONTHS.  YA’LL GOT FAT, DON’T DENY IT.
SO, IT’S TIME TO GET YOUR FAT ASS BACK IN THE GYM.
NO MORE EATING WELL ALL DAY AND THEN PIGGING OUT LIKE AN ANIMAL IN THE PEN
LET’S GO, IT’S OVER.  THERE’S NO NEED FOR THE OVER INDULGENCE SINCE YOU’RE HOME ALL DAY AND NIGHT.
I KNOW, I KNOW WHAT IT’S LIKE.

IT’S LATE AT NIGHT, YOU ALREADY ATE DINNER SO YOU’RE TRYING TO CONVINCE YOURSELF NOT TO EAT AGAIN BUT THE LEFTOVERS ARE STARING YOU RIGHT IN YOUR CHUBBY FACE, EAT ME, EAT ME!
THERE YOU ARE, WITH NO LEG TO STAND ON.  YOU GOT NO GOOD EXCUSE NOT TO EAT IT!
SO WHAT DO YOU DO?
YOU DO YOUR BEST (WHICH ISN’T MUCH WHEN YOU’RE HUNGRY) TO CONVINCE YOURSELF THAT IF YOU EAT THAT NOW, YOU WILL START EATING WELL TOMORROW.
AND WHAT HAPPENS, YOU DID SUCH A GOOD JOB CONVINCING YOURSELF TO EAT IT THAT YOU NOT ONLY EAT THAT, YOU JUST SHOVE YOUR FACE FULL OF SHIT ALL NIGHT… CAUSE, YA KNOW, YOU’RE STARTING TO EAT WELL TOMORROW RIGHT.

ENOUGH!
LET’S GO GET YOUR ASS BACK INTO SHAPE!

LIFT:

BARBELL GLUTE BRIDGE OFF THE BENCH
COMPLETE 10 REPS WITH A MINUTE REST BETWEEN SETS, 5 SETS TOTAL

METCON:
FOR TIME:
100 DOUBLE UNDERS
20 WEIGHTED STEP UPS 24/20  (50/35)  *10 each leg*
30 PULL UPS
30 WEIGHTED STEP UPS *15 each leg*
20 PULL UPS
40 WEIGHTED STEP UPS *20 each leg*
10 PULL UPS
100 DOUBLE UNDERS

LIFT:

BACK SQUAT DROP SETS 3 SETS TOTAL
START EACH SET WITH THE WEIGHT YOU USED FOR THE 5 REPS SETS
AFTER REACHING 5-7 REPS DROP THE WEIGHT BY 15 % AND COMPLETE ANOTHER 5-7 REPS
THE AGAIN DROP THE WEIGHT 20% AND COMPLETE TILL FAILURE

METCON:
3 ROUNDS
15 HANG POWER CLEAN @155/105
15 BURPEES

BENCH PRESS
3 SETS TOTAL
EACH SET CONSISTS OF:
STARTING WITH A WEIGHT THAT YOU CAN GET AROUND 6-10 REPS WITH
SOON AS YOUR DONE LOWER THE WEIGHT AND GO TILL FAILURE, THEN LOWER THE WEIGHT AGAIN TILL FAILURE.  THEN REST AND REPEAT 3 TIMES TOTAL.

METCON:

12 MIN AMRAP
ALL EXERCISES DONE WITH DOUBLE KETTLEBELL
30 DOUBLE UNDERS
10 SWINGS  (55/35)
8   SNATCH

LIFT:

STIFF LEG DEADLIFTS
4 X 10
10 REPS WITH 1 MIN REST BETWEEN

METCON:

21-15-9
DEADLIFT (225/155)
HANDSTAND PUSH UP
50 DOUBLE UNDERS BETWEEN SETS

IT’S OLY DAY!
THE OLYMPIC LIFTING CLASS IS AT 9AM SATURDAY.
EVERYONE IS WELCOME.
THE CLASS IS TERRIFIC, I’M TELLIN YA.
IF YOU WANT TO IMPROVE ON YOUR TECHNIQUE, SHOW UP.

LIFT:

BENCH PRESS
5 X 5 @65-70%
SAME WEIGHT FOR ALL 5 SETS

METCON:

3 ROUNDS OF THE FOLLOWING:

21 HANG MUSCLE SNATCH
15 HANG POWER SNATCH
9  SNATCH
6 SOTTS PRESS
INCREASE THE WEIGHT EACH ROUND
75/55-  95/65-  115/75
REST 2 MIN BETWEEN ROUNDS
FOCUS ON NOT DROPPING THE WEIGHT THROUGHOUT THE ROUND

5 ROUNDS
WITH ONE MINUTE REST AFTER EACH ROUND
1 MINUTE EACH EXERCISE FOR TOTAL REPS

WALL BALL 20/10
SWINGS 55/35
BOX JUMPS 20″
PUSH PRESS 75/55
BIKE

LIFT:

CLEAN AND JERK
5 REPS AS QUICKLY AS POSSIBLE
EVERY MINUTE (155/105)
FOR 10 MINUTES
THIS IS MORE OF A METCON AND NOT A LIFT.
CHOOSE A WEIGHT YOU CAN MOVE THROUGH ALL 5 EACH SET WITHOUT PAUSING.
THIS IS 50 REPS TOTAL SO DONT DO A WEIGHT YOU CANT HANDLE, IT’S MUCH MORE BENEFICIAL TO MOVE QUICKLY THAN REST AFTER EACH REP.

METCON:

3 ROUNDS
RUN 400 METERS
21 POWER SNATCH (95/65)
12 PULL UPS