Friday, November 2

Our first Friday in our new cycle. A similar feel to Monday - we'll start with complex work, now on the Clean and Jerk. Following, we'll move into our second Stamina Squat session of the week, this occasion, with heavier loads but less volume. Whereas on Monday we are training a 3 FS / 6 BS scheme, today we have a 1 FS / 3 BS scheme. Intentions here are to grow to heavier loads over these next six weeks. An engine builder to finish our day, using both the bike and rower. ACTIVATION Light Effort: 1:30 Row 1:30 Bike 7 Walkouts 6 Alternating Samson Stretches 3 Pushups + 3 Burpees Barbell Warmup 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Clean and Jerk (5 x 1)

5 Sets of the Complex: 1 Squat Clean 3 Front Squats 1 Split Jerk Sets 1+2+3 - 70% of 1RM Clean and Jerk Sets 4+5 - 75% of 1RM Clean and Jerk

Stamina Squat 1&3 (EMOM 12)

Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 1 Front Squat Even Minutes - 3 Back Squats

Score same weight for all 12 sets x1

Team Gravedigger (AMRAP - Reps)

In Teams of 2 or 3 3 Rounds: 3:00 – Row for Calories 3:00 – Bike for Calories 3:00 – DB Burpee Box Step Overs (50's/35's) Rounds flow consecutively into each other, for a total of 27:00.


"I can accept failure. Everyone fails at one time. But I can’t accept not trying." – Michael Jordan Michael Jordan is re-known for his incredible work effort. In this quote he speaks to the dedication to the process. And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true. Our commitment to putting our all towards something, to give truly the best chance to ourselves, is everything. If we fail – if Michael Jordan doesn’t win the championship – we’ll accept that. But what we can’t accept, is never trying. No one on their death bed ever said they regret trying. Far too often, they have to say the opposite.

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