run 800 m
row 800 m
500 rope jumps
100 KB swings 25/35


10 O/U squats R AHAP
10 O/U squats L AHAP
rest 2 min
8 O/U squats R AHAP
8 O/U squats L AHAP
rest 2 min
6 O/U squats R AHAP
6 O/U squats L AHAP
rest 2 min
4 O/U squats R AHAP
4 O/U squats L AHAP
rest 2 min
2 O/U squats R AHAP
2 O/U squats L AHAP
rest 2 min
1 O/U squats R AHAP
1 O/U squats L AHAP

Post weights used to comments.

Daily Extras - Repeat the warm-up post workout.

Workout Notes: 

  • O/U squats are tricky. They are like OH squats in that some of you will struggle with having enough shoulder flexibility to do them. If you are one of those people, don't sweat it. It's not your fault. You were probably born that way. Try it as demo'd by Lou on the R. Yes, you can probably make strides toward having more flexible shoulders. Maybe even to the point that you'd be able to do this movement proficiently. However, some of will NOT. And efforts made toward gaining the flexibility to do this movement may undo your shoulders in ways which are NOT good.
  • If you are one of the 3 in 10 who really don't have the shoulder flexibility to do this move, rest the OH weight on your shoulder instead, then proceed as demo'd. 
  • It's best if you load both the OH & Under hands with the SAME weights today. 

It's November. Time for change. Let's not wait until January. We'll be too far behind by then. I've got a plan. No sweets starting Monday. Details to come.