Sunday-Tuesday 171112-14 – Beginner

Sunday 11/12 and Monday 11/13
Strength
No-No-No Deadlifts 5×3, increasing

Note: The purpose of today’s No Belt, No Mixed Grip, No Touch-and-Go Deadlift is to focus on your starting position when pulling off the floor.

Compare to 11/2/17.

Conditioning
5 rounds for time:
8 Push ups
10 Wall balls (20/14)
12 Russian Kettlebell Swings (24/16)

Time Cap: 10 minutes

Tuesday 11/14
Upper Body Strength
Tempo Overhead Squats 5×3, across (42X1)
Strict Pull ups 5×3-5 (toughest scaling possible)

Barbell Conditioning
Every 75 seconds, for 16 sets (20 minutes):
1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat

Here’s what’s on tap for Thursday’s Beginner classes:

Thursday 11/16
Strength
Every 2-3 minutes, for 5 sets: 5 Push Press, increasing

Compare to 11/7/17.

Conditioning
In 15 minutes complete….

15-12-9 reps for time:
Box Jumps with step down (24/20)
Push ups (tough scaling, break up as needed)

Rest 3 minutes

15-12-9 reps for time:
Air Squats
Toes to Bar (break up or reduce reps instead of scaling down movement)