SWOD Tuesday 11.26.2019

Accessory Work:

A. Every 2 minutes x 10 sets
Power Clean + Pause Push Press
*Sets 1-2 x (1+2) x 2 @ 50-55%
*Sets 3-5 x (1+2) x 2 @ 60-65%
*Sets 6-7 x (1+2) x 2 @ 70-75%
*Sets 8-10 x (1+2) x 2 @ Max For the Day

B. 3 sets of:
Dbl-KB Clean & Jerk x 10 reps (24/16kg)
– Rest 30 seconds –
Dbl-KB Front Rack Reverse Lunges x 16 Alt reps (24/16kg)
– Rest 30 seconds –
V-Ups x 20 Alt reps
– Rest 90 seconds –

SWOD Friday 11.15.2019

Accessory Work:

A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 5 reps @ 75% of 1RM Back Squat
*Set 2 x 3 reps @ 80%
*Set 3 x 2 reps @ 85%
*Sets 4-5 x 1 rep @ 90-95%

B. Every 2 minutes x 5 sets
Push Press (Not TnG reps )
*Set 1 x 5 reps @ 75% of 1RM Push Press
*Set 2 x 3 reps @ 80%
*Set 3 x 2 reps @ 85%
*Sets 4-5 x 1 rep @ 90-95%

C. Complete
100 Hollow Rocks
*Break as needed

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