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SWOLEvember Week 2

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Welcome to Week 2.  Strap in and let’s go for a ride to
Swoleville, Texas!

Monday
Team Murph
CashOut 100m WTD Lunge 45/25

Tuesday
Strength
a1 3×12 Seated Rev Grip Strict Press
a2 3×12 Seated Behind Neck Press
a3 3×12 Rear Delt Flyes

b1 CASHOUT Post Cond: 50 Plate Raises 45/25 w/ Wall Sit

Cond.
AMRAP 12
5 Power Snatches 135/95
10 Burpees Over Bar

Wednesday
Strength
a1 3×12 Single Arm DB Row
a2 3×12 Banded Upright BB Row
a3 3×12 Weighted Iron Man

b1 CASHOUT Post Cond: 3 Min Max Man Rope Pull Ups

Cond.
FOR TIME: 20 Min Cap
Right Arm
21-15-9
Hang DB Clean 50/35
DB Push Press
<THEN>
100 Double Unders || 300 Singles
<THEN>
Left Arm
21-15-9
Hang DB Clean 50/35
DB Push Press
<THEN>
100 Double Unders || 300 Singles

Thursday
STRENGTH DAY
Chest
3-Pos Bench
a1 4×5 Upper Pec
a2 4×5 Mid Pec
a3 4×5 Lower Pec

b1 3 Man Max Weighted Push Ups: 45/25

Bi’s
c1 3×12 Hammer Curls w/Rotation
c2 3×12 Band BB Curl

d1 2 x BB 21’s

Tri’s
e1 3×12 DB Skull Crushers
e2 3×12 Single Arm Band Tri Ext

f1 Plate Guantlet – Plate Tri OH Ext
Start at 10#-15#—45#
Back Down

Friday
Morning Class
Team 10k Row

Evening Class 
Gymnastics Clinic 

Saturday
AFTERBUN
COME GET SOME!