Monday, November 18

November 28, 2019

ACTIVATION
2 ROUNDS:
500 Meter Row
40 Seconds Side Plank (20s Each Side)
30 Seconds Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms

 

Olympic Complex (5 x 3-3-3)

On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: Build to a Heavy

STIMULUS
• The 9 reps of this olympic barbell cycling complex are designed to be completed unbroken if possible
• Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - 8:00
• The first three sets are completed at percentages of your 1RM Clean and Jerk
• Climb in weights for the final two, building to a heavy complex for the day

 

Randy Savage (AMRAP - Rounds and Reps)

AMRAP 12:
3 Rounds of "Macho Man" (135/95)
15 Toes to Bar

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks

STIMULUS
• "Randy Savage" combines a CompTrain benchmark complex, "Macho Man", with some gymnastics work
• One round of "Macho Man" is 3 Power Cleans + 3 Front Squats + 3 Push Jerks
• Unlike the Olympic Complex before, you can break the barbell however you'd like
• You must complete all 3 rounds on the bar (27 reps) before moving on to the toes to bar
• Choose a toes to bar variation that you are capable of completing 15+ reps when fresh
• Looking to complete 3-4+ rounds in 12 minutes
• This works out to a round at least every 3-4 minutes

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

Body Armor
3 Giant Sets:
10 Dumbbell Bench Press
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-ups

Rest 2 Minutes Between Sets

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