THE WEEKLY
MONDAY 28th
Squat day!
Overhead Squat 4x4
-4x4 at same weight
0:00-6x30%
2:00-6x40%
4:00-6x50%
6:00-5x60%
8:30-5x70%
11:00-5x75-80%
14:00-4x80-90%
17:00-4x80-90%
20:00-4x80-90%
23:00-4x80-90%
We did an OHS 3x3 on March 3rd. If you did that session, think back to that session and plan this approach accordingly.
If it went well, but was very challenging, using the same weight would be an improvement, because this is more volume.
If that session was easy, try going up from the 3x3 weight.
If you failed the 3x3, take the weight back a bit, because we have more volume here.
PART 2
4 Rounds; 1 every 4 minutes
-10 Overhead Squats 135/95
-20 Toes to Bar
-60 Double Unders
Work as fast as you can to get the work done, and then take remaining time off until the next 4:00 block. Score is TOTAL TIME for all 4 efforts.
Work should take 2-3 minutes.
As written
115/85, 18 T2B, 50 DUs
95/65, 16 T2B, 40 DUs
75/55, 14 Toes Close to Bar, 40 DU or 60 Singles
55/45, 20 Hanging Knee Raises, 30 DUs or 60 Singles
TUESDAY 29th
Gymnastics Day!
Part 1: 15 minutes
-Open gym to work on new skills and/or for new people to familiarize with progressions
-For experienced athletes, HOLDS!!!
Individual Quarterfinal equipment set-up was just announced. So, at the highest level in today's workouts are the pieces of equipment listed, with movements that are traditionally seen in competition, in traditional rep schemes (ascending/descending ladder) with a traditional time domain (9 minutes)
Are these the exact workouts? No.. But, they're the best prep we can do at the moment with the information provided.
Workout 1:
AMRAP 9
-Devil Press +3 reps
-Deficit Kipping Handstand Push-Ups +3 reps
60/40, Deficit 2”
50/35, Neutral
40/30, Abmat
35/25, abmat on plates
As able, challenging push up
Workout 2:
AMRAP 9
-Sit-Ups +6 reps
-Pull-Ups +2 reps
GHD, RMU (or RMU progression)
Strict Deficit Sit-Ups w/ 45 and medball at feet for support, BMU (or BMU progression)
Strict Sit-Ups, C2B
Strict Sit-Ups, Pull ups (banded if needed)
Butterfly SIt-Ups, Banded pull ups or ring rows)
WEDNESDAY 30th
Snatch Day!
Complex:
-2 Low Hang Power Snatch
-2 Low Hang Squat Snatch
Level 1: as written
Level 2: all Power (ROM issues)
Approach loosely based off 1RM Power Snatch (which should, in theory, be less than your Squat Snatch)
0:00-30%
2:00-40%
4:00-50%
6:30-60%
9:00-70%
12:00-75-80%
15:00-80-90% (perfect thru here)
18:00-80-100% (target weight, about 85%)
21:00-Get Sendy Wit It
PART 2
AMRAP 12
-8 Hang Power Snatches
-24 Wallballs
135/105, 20/14
125/95, 20/14
115/75, 20/14
95/65, 14/10
75.45, As able
The dreaded HPS & Wallball combo... Rude. Pull & Push in the simplest, nastiest form. I program this every few months in differing weight/set/rep/time configurations, but it is always a brutal time.
Today, the barbell should be HEAVY!!! Sometimes, it is light, and the reps will be similar, maybe even the same... But, today, the Snatches should be MUCH HARDER than the Wallballs, so pick weight that will make the 8 Snatches take a similar amount of time to the 24 Wallballs.
Target flow: (including rest & transitions)
-Snatches: 1:30-2:00
-Wallballs: 1:30-2:00
-Score: 3-4 rounds
THURSDAY 31st
Calisthenics Day!
For this workout, we have 3 stations. Each station will take 6 minutes. There'll be a FOUR MINUTE break between stations, meaning this workout will take 26 minutes.
For class, get into groups of 3. One person will start on Station 1, one will start on Station 2 and one will start on Station 3. This will mean a group of 3 will only need one rower, one box, and one 10-foot Burpee and Wall Walk piece of real estate.
Keep in mind that the Box and Burpees fall on different minutes at each station, so there won't be an overlap on equipment or real estate.
The whole room will work from 0:00-1:45. Then the whole room will transition. Then the whole room will work from 2:00-3:45. Then the whole room will transition. Then the whole room will work from 4:00-6:00. Then, the whole room will rest for 4 minutes.
The score is TOTAL REPS!
Station 1: (6 min)
-1:45 Burpee Facing Box Jumps
-0:15 sec break to transition
-1:45 Wall Walks
-0:15 sec break to transition
-2:00 Row for Cals
Station 2: (6 min)
-1:45 Burpees to Target
-0:15 sec break to transition
-1:45 Row for Cals
-0:15 sec break to transition
-2:00 Alt. Box Step Ups (no weight, move fast)
Station 3: (6 min)
-1:45 Row for Cals
-0:15 sec break to transition
-1:45 Box Jump Overs
-0:15 sec break to transition
-2:00 10-foot Burpee Shuttles
FRIDAY 1st
Squat Day!
Back Squat 3x2
-3x2 at same weight
-3 sec pause in the bottom
0:00-5x30%
2:00-5x40%
4:00-4x50%
6:00-4x60%
8:30-3x70%
11:00-3x80%
14:00-2x85-95%
17:00-2x85-95%
20:00-2x85-95%
We ran this same approach on Monday, Feb 21, except did a 3x3 w/ a pause. Today, we are working less reps at working weight. So, if you did that session, today should be slightly heavier.
PART 2
AMRAP 15
-Thrusters
-EMOM Burpees to Standing
135/105, 5 Burpees
115/85, 5 Burpees
95/65, 4 Burpees
75/45, 4 Burpees
As able, 4 up downs
At 0:00, and every minute thereafter, you'll do Burpees. Then, you'll have the remaining time in that minute to perform Thrusters.
To score this workout, YOU HAVE TO DO ALL OF THE BURPEES! If you are completely gassed, you can take a minute off of Thrusters, but you still must do all of the Burpees.
DO NOT COME OUT TOO HOT! This will get extremely difficult as time goes on. I recommend keeping it under 6 reps per minute for at least 5 minutes to see how things settle in with the weight and Burpee volume you chose!
Your score is TOTAL THRUSTERS. The Burpees do not count for your score; they are a given in order to score.