The 20:40 – Day 3
5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:
– 10 deadlift
– 10 bench press
– 10 pull-up
– 10 squat
– 10 strict press (off ground)
R3M x 5 sets
*Increase load slightly if you completed all reps last week.
*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.
A) For time in teams of 2:
– 800 m run (together)
+
10 rounds (5 each, 1 working a time):
– 5 power cleans
– 7 thrusters
– 9 burpee box jump overs (24/20”)
+
800 m run (together)
RX+: 155/105
RX: 135/95
Scaled: 115/75, 95/65, 75/45
B) 3 sets for accessory:
– 20 elevated banded psoas march
– 30 sec / side couch stretch
– 15 banded pull-aparts
Happy Thanksgiving!
A) E3MOM x 3 sets:
– 10 bench press
*Use same weight from heavy sets of 8 on 11/6.
B) E4MOM x 3 sets:
– 10 back squat
*Use same weight from heavy sets of 8 on 11/6.
C) 3 sets:
– 10 rear foot elevated split squats / side
– 10 bent over row / side
*Keep the same weight across all 3 sets for both A & B. Choose a weight that is challenging near 75% of 1RM.
A) E2.5M x 4 sets:
– 2.2.2 TnG power clean clusters
*Allow exactly 10 seconds of rest between clusters.
*Stay heavier than last week for each set.
B) Every 90 sec x 4-6 sets
1: 200m run
2: 5 power clean push jerk + 7 toes to bar + 20 double unders
(135/95, 115/75, 95/65)
*Take out DUs if needed to keep pace.
*RX+ use 155/105.
C) 3 sets:
– 10 DB Romanian deadlifts
– 10 DB lateral raises
The 20:40 – Day 2
5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:
– 10 deadlift
– 10 bench press
– 10 pull-up
– 10 squat
– 10 strict press (off ground)
R3M x 5 sets
*Increase load slightly if you completed all reps last week.
*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.
Tri-Phasic 1.2
A) 5 sets:
– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)
– immediately followed by
B) 5 sets:
– bench press x 2 @ 80-88% (w/ 6 sec eccentric phase)
– immediately followed by
*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.
C) 3 sets of each (complete each movement before moving to the next):
– 8 DB step-ups / side
– 8 DB bent over row / side
A) Every 8 minutes x 4 sets:
– 500/400m row
– 20 box jumps – SD (24/20”)
– 20 DB snatches (50/35)
– 20 wallballs
*Complete each time in a different order at the same pace.
B) 3 sets for efficiency:
– 20 elevated/banded psoas march
– 20 banded good mornings (black band)
– 20 reverse snow angels