Men—if what you are doing in class is working for you and you are making gains, I would recommend continuing with that. Do the workout once or twice over the Thanksgiving break.
If you feel a little fatigued by that but still want work to do, here are two workouts you can do to change things up:
DAY ONE
- Squat: Every Minute on the Minute (EMOM) for 12 minutes: 4 reps @65% of 5RM. This is a dynamic effort—go down slow, then explode to the top of each rep as rapidly as possible so the plates rattle.
- 4210 Tempo Squat (take 4 seconds on the descent, hold at the bottom for 2 seconds, take 1 second on the ascent, and go straight into the next rep): 3×5 (this will be maybe 65% of your 5RM). — In between each set, do 20 dynamic push-ups (hands coming off floor at top)
- Pause Bench Press: 3×5 heaviest weight possible (hold at chest for a full second each rep before pressing out) — In between sets, do work on the pegboard.
DAY TWO
- Deadlift: 12 min EMOM: 4@65% of 5RM—dynamic effort
- Behind-the-Neck Shoulder Press: 3×10 — Between sets, do a max set of strict pull-ups
- Deficit Deadlift (standing on a 35lb plate): 3×5 — Between sets, work on extension press-ups