Week of 110102

Pull-ups and deadlifts in December

Introduction
This week we begin a 2 week transition period before our new programs start on January 17th. We will establish some repetition maximums for comparison throughout the year. We will also finally visit “Barbara” which we have been building up to for the last few weeks. Make sure you are taking care of your calluses!

Details on the new programs, the upcoming Food Challenge, and other changes will be announced shortly (as in later today).

Monday
Front Squat – Find a 1 rep max

3 rounds:
10 Floor Press (60% or more of last week’s 3RM)
Row 250 meters (100% All Out)
Rest 2:00

Tuesday
If necessary make up the front squat.

3:00 Step Ups (Scale up by adding weight)
10 minutes max rounds:

• 5 1-Leg DB/KB Deadlift (70/50) per leg
• 5 KB/DB Snatch per arm (50/35)
• 30 second walking plank

3:00 Step Ups

Wednesday
5 rounds

• 20 Pull-ups
• 30 Push-ups
• 40 Sit Ups
• 50 Squats
• Rest exactly 3:00

Thursday
Double Kettlebell Swing and Clean Practice
If you are not coming in Friday then deadlift 1RM today.

21-15-9 reps of:

• Double or Heavy KB Swing
• Barrier Hops

Friday
Deadlift – find a 1 rep max

Tabata Burpees