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Nov 1st – Week of Workouts

November 1, 2016 by Karen Smith Leave a Comment

Hello my Loyal Coaching Members:

Wanted to add a quick message to this weeks workouts. I hope you are all doing great and continuing your journey to a HEALTHIER and STRONGER life. I am working on the next 6 WEEK Bonus Program to add here for those who like to stick to a strict program from time to time vs the workouts of the day. The next program is looking like it will be 6 weeks to stronger pressing and possibly squatting. If either or both of those are on your list of goals, then once I post the program make sure to send me a message to add you to the private FB group. This group give you a chance to meet others who are on the same program as well as ask me questions or post videos for technique help.

Until then – please feel free to email me should you guys have questions.
Thanks – Coach Karen

BlogNov 1 -Tuesday:
1. TGU (light) 10R/L x 1
2. Press ladder – 3 weights
heavy x 1, medium x 2, light x 3
Rest & Repeat x 3
3. Swing & Squat ladder
1 Swing /1 Squat, 2 Sw/2Sq and so on to 10

Nov 2 – Wednesday:
1. Windmill 5/5 x 2
2. Walking lunges :30 sec / Row :30 sec
Rest & Repeat x 3
3. Swing x 1 min, Mt climbers x 1 min
Rest & Repeat x 4

Nov 3 – Thursday:
1. 1/2 TGU (heavy) 1/1 x 4
2. Pullups x ? (just short of your max) or flex arm hang for time
Rest & Repeat x 3
4. Suitcase Deadlift 5/5, Heavy Clean 5/5
Rest & Repeat x 4

Nov 4 – Friday:
1. Floor Press 10/10, Push up x 10
Rest & Repeat x 3
2. Step ups 10/10, Jump Squat 20
Rest & Repeat x3
3. Swing 25
Rest & Repeat x 4
4. Flutter Kicks 25 per leg, Hollow rock 25
Rest & Repeat x 2

Nov 5 Sat / Nov 6 Sunday: Enjoy a walk outdoors for some fresh air or maybe a fun sport with family or friends.

Nov 7 – Monday:
1. Deadlift  – Burpee – pullup ladder
1,2,3 Rest & Repeat x 3
2. Thruster 10/10
Rest & Repeat x 4
3. Swing – clean – snatch 5/5
Rest & Repeat x 4

ENJOY! 🙂

 

 

 

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