Week of 11.20.16 (Thanksgiving Week)

You will be taking it easy this week except for testing new maxes and one grind for Friday or Saturday. 

Monday:
Retest DL 1RM
Retest MilPress 1RM

Wednesday: 
Retest Squat 1RM
Retest Bench 1RM

Friday or Saturday:
Part I

Warmup:
60 situps
50 pushups
40 squat jumps 30 pullups
20 iron mikes 10 atomic situps

THEN: 9-7-5-3-1

  • Alternating single hand kb swing 
  • KB clean & press with hand that it ends up in at end of swings 
  • Divebomber pushups into burpees
    Cooldown: 100 flutterkicks
    NOTE: if no kettlebell available, substitute a dumbbell
    Part II
    Run and Swim for a total combined time of 1 hour.
Posted on November 20, 2016 .