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SWOLEVEMBER WEEK 1

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Welcome to SWOLEvember.  In the next 6 weeks, the strength component of our classes will focus on classic strength techniques. IE- BODYBUILDING.  The aim it’s to get the individual muscles stronger to translate over to our other weightlifting methods. 

Also it’s a good time to just mentally relax from all the Oly volume. 

LET’S GO!

Monday
Strength
a1)3×10 RDL
a2)3×10 Front Squat
a3)3×10 Back Squats

b1)POST WORKOUT 100m banded side step

AFTERBURN
AMRAP 20
Run 200m
15 KB Swings
15 Push Ups
15 V-Ups

Tuesday
Strength
a1)3×10 Landmine Press
a2)3×10 DB Military Press
a3)3×10 Band Pull Apart

Cond.
5 Rounds
100ft Heavy Sled Pull
6 Power Cleans 205/155

Wednesday
Strength
a1)3×15 Rev Grip BB Row
a2)3×15 KB Upright Row
a3)3×15 Seated Band Row

b1)CASHOUT POST WORKOUT 100 Plate Shrugs
Men:  45s |Womens: 25s

Cond.
120 ALT DB Snatches 50/35
*6 Burpees Every Minute

Thursday
Strength
a1)4×10 Wide Grip Bench
a2)4×10 DB Flyes
a3)4×10 Close Grip Bench

b1)CASH OUT POST WORKOUT 3min – Max Rep Plate Floor Presses M;45/W:25

Cond. 
Teams of 2
17 Min
800 Partner Run
w/Remaining Time
Alt Rounds
12 Deadlift 155/105
9 Hang Power Cleans
6 Push Jerks

Friday
Strength [Post Workout]
a1)3×20 Hammer Curls
a2)3×20 BB Curls

b1)3×20 Band Tricep Ext
b2)3×10 DB Kickback Ea Arm

Cond.
20.5

Saturday
NO CLASS
Report To Atomic CrossFit to cheer on Alex Padilla as he competes at Hammer & Chisel!
#MiJoNo