We spent the last 5 weeks building strength and we've got the PRs to show for it. Now it's time to put that new strength into action. November is about moving. We'll be focused on gymnastics skills and strength - high reps - and fast, clean, execution.
It's time to get our bodies moving beyond the barbell.
Dumbbell Warm Up
20 Lat Raises
10+10 Flys and Rows
10 Hang Squat Clean Thrusters
20 Sit Ups
3x3 Back Squat (70%) (Lifting this month will be to maintain)
Max Effort Pull Ups (Strict, Kipping)
Max Effort Push Ups (2 Min)
Power Cleans (135/95)
6R: Tabata Hollow Holds (Tuck, Straddle, Full - Then arms extended)