Sunday, November 1, 2015–8 AM Conditioning class
Warmup (15-20 min)
*Include hamstring and quad stretches and some practice jogs in parking lot
Workout: “Speed Freak” from DBWOD
10 rounds of
Parking lot shuffle
5 DB Thrusters
Rest 1:00 between efforts

Monday, November 2, 2015
Warmup (5 min): Clean & Press drills PVC/Light Barbell
Strength (25 min): Squat (use % of training max)
40, 55, 65, 75% x 5, 85% x 5+
Assistance: Glute Bridges (weighted or unweighted), Slingshot Shuffles, sets of 10 reps/strides
Conditioning (30 min): “Grace”
30 clean and jerks for time–10 min setup, 7 min cap, cleanup and cooldown
***We will run this in one or two heats with plenty of time allotted for practice/finding the right weights and partner.

Wednesday, November 4, 2015
Warmup (10 min): Gentle Neuro/Joint Warmup
Strength (25 min): Bench or Press (use % of training max)
40, 55, 65, 75% x 5, 85% x 5+
Assistance: Band Pullaparts or Face Pulls, 75-100 total; Ring Rows, 7-12 reps
Conditioning (25 min): For time…
21-15-9
DB Thrusters
Situps
Tuck Jumps

Friday, November 6, 2015
Warmup (15 min): General w.u; deadlift drills
Strength (25 min): Deadlift (use % of training max)
40, 55, 65, 75% x 5, 85% x 5+
Assistance: Roll Out Glutes, Hams; Split Squat stretch
Conditioning (20 min): 11-1 Ladder for time…
KB Swings
Goblet Squats