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Daily Workout

November 21, 2023
Strength
1 Back Squat @ 6/10 RPE
1 Back Squat @ 7/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9.5/10 RPE
1 Back Squat @ 10/10 RPE
*50 Yard Build Up Sprint after each set. (See workout prep notes for reminder of what Build Up Sprint Is)
3 Push Press @ 6/10 RPE
2 Push Press @ 7/10 RPE
1 Push Press @ 8/10 RPE
1 Push Press @ 8.5/10 RPE
1 Push Press @ 9/10 RPE
1 Push Press @ 9.5/10 RPE
1 Push Press @ 10/10 RPE
3 Snatch Pull @ 105% 1 RM Snatch
3 Snatch Pull @ 105% 1 RM Snatch
3 Snatch Pull @ 105% 1 RM Snatch
November 20, 2023
M30

2 Rounds for Time:
3 Minute Run (Easy Pace)
30 Alternating Leg V-Up
30 Air Squats
2 Minute Run (Moderate Pace)
20 Alternating Leg V-Up
20 Air Squats
1 Minute Run (Fast Pace)
10 Alternating Leg V-Up
10 Air Squats
Cap: 20 Minutes

November 18, 2023
Scaled

5 sets
8 Dumbbell Bench Press (2×35/20)
2 Strict Chin Ups (OR 4 Ring Rows)
6/4 Calorie Ski (OR Row)
2 Strict Ring Dips (OR 4 Box Dip)
8 Dumbbell Bent Over Row (2×35/20)
-rest 1:00 b/t sets-

November 17, 2023
Compete

2 Sets:
AMRAP 8 Minutes
40 Crossovers
4 Rope Climbs
20 GHD Sit Ups
-rest 4 minutes b/t sets-

November 16, 2023
Aerobic Capacity

8x50m (25m Any Drill/25m Swim RPE3), 15 Sec Rest
9x (25m Swim w/Fins at RPE3, RPE5, RPE10), 15 Sec Rest
25m Swim at RPE2-3
5x (125m Pull at RPE 4-5, 60 Sec Rest)
25m Swim at RPE2-3
7x 75m Swim (25m RPE10, 25m RPE5, 25m RPE3), 45 Sec Rest
25m Swim at RPE2-3
Total: 1800m

November 15, 2023
What's Rich Doing

2 Sets
2 Rounds
75 Double Under
25 Overhead Squat (95/65)
75 Double Under
25 GHD Sit Up
*New set every 10 minutes.

November 14, 2023
Strength

5 Seated Strict Press @ 6/10 RPE
5 Seated Strict Press @ 6.5/10 RPE
3 Seated Strict Press @ 7/10 RPE
3 Seated Strict Press @ 7.5/10 RPE
1 Seated Strict Press @ 8/10 RPE
1 Seated Strict Press @ 9/10 RPE
1 Seated Strict Press @ 10/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
3 In the Hole Front Squat @ 7/10 RPE
2 In the Hole Front Squat @ 7.5/10 RPE
2 In the Hole Front Squat @ 8/10 RPE
1 In the Hole Front Squat @ 9/10 RPE
1 In the Hole Front Squat @ 9.5/10 RPE
1 In the Hole Front Squat @ 10/10 RPE

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