November 7th, 2016

**We will be backing off the volume a bit this week, and be testing next week. Week of Thanksgiving will be transition, and we will come back in earnest to start building toward putting things together for the Open season

Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

Gymnastics (Courtesy of Power Monkey)
A1 Ring Pull @ 5 sec. + 5 sec. hold @ deep chest position
+ 5 sec. negative x 1.1 x 2 sets
A2 Russain dip x 3 + 3 stirct dips w/5 second hold in support x 2 sets
B1 Deadhang to inverted on rings (piked) x 3-5×3
B2 weighted arch hold x 20 sec. x 3

A. Snatch Balance; build to 90% of last week’s tough single
B. Snatch Pull + Snatch; 50%x2; 60%x2; 70%x2; 80%x1; 85%x1x2
C. Front Squat @40X1; 85%x1x5

Squat Cleans @75% of max
Burpee Bar Muscle Ups



  1. A: did the gymnastics
    B: did the class workout with Suz and Matt – did 123-143 for the 3xfrnt squat 2x jerk and 2x frnt squat, 1x jerk respectively, then got 4+7 and 4+0 on the two metcons. fun day.



  2. Did the class workout:
    Front squatx3+jerkx2: 83/103/123/133
    Front squatx2+jerkx1: 143/153/158
    3 rds + 7
    4 rds even

    …traveling until the 17th so will try to log and get workouts in when I can.



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