First half November

1st - nov
Run 10 min Z1
+
A. PS +OHS +SN ( 2 sec pause in bottom-arse to grass perfect tech )@ 80,85,90,95% effort x 4 ; rest 2 min
B. Snatch Balance - 3 x3 (2 sec in bottom); rest 2 min
Cut workout short here. Diminishing returns.

2nd -nov OFF
3rd nov OFF
4th nov OFF

5th nov
30 meter building sprints hitting 95%% at finish x 3
rest 3 min mobility
Freeze box jumps x 5 reps ( high as possible); rest 1 min x 4
rest 3 min mobility
Hurdle 4 benches explosively x 12 reps ; rest 90 sec x 3
+
OHS x 10 @135#
50 DU
x3
AFAHP for time

rest 6 mins
Tornado ball slams seated x 10 a side x 5 ; rest 1 min

6th- nov

1 hour foam roll and mobility

7th -nov
PRACTICE ;
15 mins
No false grip MU ;
- hips to rings
- MU transitions w band
- no false grip MU
+
E-ROM HSPU x 2 on the minute for 5 min
+
QUALITY;
5 rounds not for time
4 dips
6 pullups strict
8 Pistols (4 each leg)

8th -nov
Run 10 min Z1
+
A. PS +OHS +SN ( 2 sec pause in bottom-arse to grass perfect tech )@ 80,85,90,95,95% effort x 4 ; rest 2 min
B. Snatch Balance - 3 x3 (2 sec in bottom); rest 2 min
C. PP + Split Jerk behind neck + Split Jerk in front @80,85,90% effort x 3; rest 2 min
+
for QUALITY;
10 tuck ups
10 sit up to straddle
10 V-Ups
10 leg circles left
10 leg circles right
x3
+
stretch 10 minute

9th -nov
SKILL;
Dit drill x6 for speed x 3 ; rest 1 min( time each set- want 55-60 sec)
+
Ring HSPU tech - 10 mins
+
For QUALITY;
2 MU doubles on the minute x 12
+
FLR on rings accumulate 5 min

10th- nov
AMRAP DU in 5 min
+
A. FS 10 X 2 @ 55% of 1RM- speed out of bottom; ; rest 2 min
B. SN PP+OHS; 3+1x 4; rest 2 min
C. SN Balance 3 x3; rest 2 min
+
Stretch 20 minutes

11th - nov OFF
12th nov OFF

13th BIG DAWG COMP