November 27th, 2015

Optional AM Session:
Assault Bike 3 minutes Z1
+
Assault Bike 30 seconds @90% aerobic
Assault Bike 30 seconds @50%
x 6
Rest 3 minutes
x 3
+
Assault Bike 3 minutes Z1

Rest at least 4 hours before…

Main Session:
Warmup:
Crossover Symmetry or MisFit Shoulder Circuit
Three sets of:
Seated Box Jumps x 1.1.1.1.1 (rest 10 seconds between jumps)

A. Back Squat @20X0; 2-3 reps @55-60% of 1-RM  w/accommodating resistance; Rest 45 sec x 10

B. Clean Pulls; 1.1.1.1 @90-110% of max clean; rest 10 seconds/rest 2 minutes x 4

C. EMOM x 8-10 minutes:
3-6 Strict HSPUs
*If you can’t do strict, kick up and perform a 4-5 second negative, come down, then kick back up and repeat for a total of 2-3 reps each minute.

D1. KB or DB Waiter’s Walk; 50 meters continuous/arm; rest 30 seconds x 3
D2. DB Bicep Curls @21X1; 8-10/arm; rest 30 seconds x 3
D2. DB Bench Press @20X1; 10-12 reps; rest 30 seconds x 3
D3. GHD Hip Extensions @3011; 8-12 reps; rest 2 minutes x 3

Notes:
-Back Squat is speed work; add chains or bands and explode out of the bottom of each rep, no pause at the top.
-Focus on perfect positioning on Clean Pulls; chest up, weight in heel to mid-foot (http://www.catalystathletics.com/exercise/98/Clean-Pull/)
-Just like the Muscle Ups, use this week to feel out what is appropriate volume on the HSPUs (without wrecking you).