November 29-December 5 Training

Monday

Muscular Endurance

(Drop Sets) doing one weight with each exercise until failure then dropping the weight for first set

A1. Wide Grip Pull-Ups with 40 lbs, 20 lbs, Body Weight (BW)

A2. Ring Dips 40, 20, BW

A3. Pistols 35, 20, BW

B1. Chin-Ups with 30 lbs, 10 lbs, BW

B2. Ring Dips 30, 10, BW

B3. Double Kettlebell Swings 2x45 lbs for 10 reps

PT Pyramids with 10 sec additional rest for each superset

C1. Wide Grip Pull-Ups for 1,2,3,4,5,6,7,8

C2. Ring Dips for 1,2,3,4,5,6,7,8

Tuesday

Strength

1. Thruster 3-3-3-3-3 at 155 lbs
   

7 rounds

15 push-ups

5 pull-ups

5 dips

15 double crunches

Wednesday

Off

Thursday

Muscular Endurance Pyramids

A1. Super Wide Grip Pull-Ups (1,2,3,4,5,6,7,8,9) then chin-ups (8,7,6,5,4,3,2,1)

A2. Ring Push-Up Flyes (1,2,3,4,5,5,6,7,8,9) then ring push-ups (8,7,6,5,4,3,2,1)

A3. Double Kettlebell Swings 2x45 lbs (1,2,3,4,5,6,7,8,9) then one-arm swings (8,7,6,5,4,3,2,1)

Rowing

10 intervals of 1 min on 1 min off (3 min recovery in between intervals 5 and 6)

Friday

Strength

A1. Front Box Squat for 1x5 at 225 lbs

A2. Close Grip Bench Press for 5x5 at 205 lbs

Saturday

Muscular Endurance

110 TOTAL Pull-Ups (wide grip/chin-up) with 25 Double Crunches in between sets (11x25)

Pull-Ups for 11x10

100 Ring Dips

Ring Dips for 10x10

Sunday

24 min group crossfit

Rowing for 1 min (meters)

Sit-Ups for 1 min

20 lbs wallball for 1 min

Rest for 1 min

repeat

Reflection

I did not do any running this week which is a disappointment. I must run atleast 3-4 times a week and ideally everyday. I got some decent training volume in and I went to crossfit inspire for the first time. I think that I am gonna make some good improvements there over winter break. I will try to get some running sessions in this week. Possibly in the in door track. I would like to do some solid strength training this week.