December 2 – 8 programming!!

Monday

Buy in – EA Warm up

A) 5 Sets
3 Back Squat @75-80% 1RM Back Squat
*Rest as needed between sets.’

**Back Squat % have dropped some this week since the Front Squats are very aggressive and to give you a slight mental break

B) 5 Sets
3 Front Squat @88-95% 1RM Front Squat
*Rest as needed between sets

Buy out – 1 Minute Couch Stretch
1 Minute Adductor Rockbacks

Tuesday

Buy in – 2 Rounds

20 Cal Bike / 10 Empty Bar Muscle Clean + Strict Press / 5 Broad Jumps / 1 Min Plank / 15 Banded Pull Aparts

A) Warm up Power Clean + Push Jerk

Metcon – 21-15-9
Calorie Bike
15-12-9
Clean and Jerk (115/80)
-rest 5 minutes-
21-15-9
Calorie Bike
9-6-3
Clean and Jerks (135/95)
-rest 5 minutes-
21-15-9
Calorie Bike
5-3-1
Clean and Jerks (185/125)

*Female Calories:
18-12-6

Buy out – 1 min per side Posterior Shoulder Smash

Wednesday

Buy in – 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

A) 3 Sets
3 Double Dumbbell Single Arm Push Press (each side) + 3 Double Dumbbell Single Arm Push Jerk (each side) + 3 Double Dumbbell Single Arm Split Jerk (each side) @ 5/10 RPE
*Keeping one arm overhead the whole time and alternating arms each rep.
**Rest as needed between sets

B) Establish a heavy set of 4 of Double Dumbbell Split Jerk

-Rest 3 Minutes-
-Then-

2 Sets
15 Unbroken Dumbbell Push Jerk @8-8.5/10RPE
*Rest 90 seconds between sets.

Metcon – 5 Rounds
500m Row
50 Double Unders

rest 30 seconds