5-1-22

weekly

MONDAY MAY 2nd

Squat Day!


Back Squat 3x5

-3 working sets are at the SAME weight


Approach based off 1RM Back Squat

0:00-5x30%

2:00-5x40%

4:00-5x50%

6:00-5x60%

8:30-5x70%

11:00-5x75-80%

14:00-5x80-85% (Set 1)

17:00-5x80-85% (Set 2)

20:00-5x80-85% (Set 3)


PART 2

AMRAP 12 (really 11:40, 40 on, 20 off)

-8 Front Squats

-12 Toes to Bar

-16 Wallballs


Front Squats are from the ground and a Squat Clean will count as your first rep.


Barbell weight 70-80% Front Squat 1RM

Wallball weight for Red level 30/20


As you can see, this workout is composed of 3 challenging movements, with zero "fluff" movements to recover. Therefore, you'll need to take rest frequently in this workout. To keep the pace regulated, to keep everyone from popping too early, and to keep the energy in the room up during work efforts, we'll work 40 on, 20 off for this entire workout.


You'll work for 40 seconds, and wherever you are, you'll stop, take 20 seconds to recover, then pick back up where you left off.


This will not hurt anybody's score, considering everybody will be taking at least 1/3 of the 12 minutes to rest with movements of these standards. On the contrary, this will most likely keep you from coming out too hot and falling apart, and you'll likely do better than if left to your own devices for the 12 minutes!



TUESDAY MAY 3rd

Clean Day!


Power Clean 2RM

-Touch and Go

0:00-6x30%

2:00-6x40%

4:00-5x50%

6:00-5x60%

8:00-4x65-70%

10:00-4x70-80%

12:00-3x75-90%

14:00-3x80-95%

16:00-2x85-100% (no PRs until here)

18:00-2xGet Huge


PART 2

11 minutes total

-Score is TOTAL REPS


AMRAP 3

-9 Power Cleans Weight 1 ~50% 1RM

-6 Handstand Push-Ups


-1 min rest to add weight


AMRAP 3

-6 Power Cleans Weight 2 ~70% 1RM

-6 Handstand Push-Ups


-1 min rest to add weight


AMRAP 3

-3 Power Cleans Weight 3 ~85-90% 1RM

-6 Handstand Push-Ups


HSPU Levels

Deficit

Neutral hands

1 Abmat

Small ROM

Pike push up



WEDNESDAY MAY 4th

ENDURANCE DAY


0:00-6:00

-run, then AMRAP Row for Cals

6:00-8:00 rest


8:00-14:00

-run, then AMRAP Assault Bike for Cals

14:00-16:00 rest


16:00-22:00

-run, then AMRAP Row for Cals

22:00-24:00 rest


24:00-30:00

-run, then AMRAP Assault Bike for Cals


This workout is four six-minute efforts that open with a run, and then you’ll use the remaining time in the six minutes to Row or Bike for Cals, respective to the set you’re on. You’ll do each twice.


The run does NOT count for your score and your score is TOTAL CALS.


The run should take 3-4 minutes, giving you 2-3 minutes on the machine.


Run guidelines:

800m (this will be devastating!)

700m (still… must be a strong runner!)

*600m likely RX distance

500m

400m



THURSDAY MAY 5TH

1-2-3 COMPLEX

We’ve done this many times, and will do it many more. If you’ve done this, play off of your past. If you haven’t, make a note of how it goes!


-1 Push Press (limiting factor)

-2 Push Jerks

-3 Split Jerks


Approach based off 1RM Push Press

-Complex is from the ground (Clean it up)


0:00-30%

2:00-40%

4:00-50%

6:30-60%

9:00-70%

12:00-80%

15:00-85-90%

18:00-85-100% (success thru here)

21:00-HUGE


PART 2

AMRAP 10

-Push Jerks +2

-Pull-Ups +4

-50 Double Unders


Rounds & reps (w/ 50 DUs)

1) 2/4/50

2) 4/8/50

3) 6/12/50

4) 8/16/50

5) 10/20/50

6) 12/24/50


Barbell weight should be 70-75% 1RM Push Jerk

Pull ups = C2B -> assisted pull ups

Dubs: 50/40/30/ 50 Singles



FRIDAY MAY 6th

Squat Day!

Front Squat 2RM

0:00-6x30% (3 w/ 2 sec pause)

2:00-6x40% (3 w/ 2 sec pause)

4:00-5x50% (2 w/ 2 sec pause)

6:00-5x60% (2 w/ 2 sec pause)

8:00-4x70% (1 w/ 2 sec pause)

10:30-4x75-80% (1 w/ 2 sec pause)

13:00-3x75-90% (no belt thru here)

16:00-3x80-100%

19:00-2xBIG (success thru here)

22:00-2xHUGE


PART 2

AMRAP 12

-12 DB Box Step Overs w/ 2 DBs

-6 Burpees to Standing

-3 Challenging Pulls

-12 alt. Pistols

-6 Burpees to Standing

-3 Challenging Pulls

-12 DB Front Squats Squats w/ 2 DBs

-6 Burpees to Standing

-3 Challenging Pulls


DB’s: 50/35 -> 30/20

Pulls: RMU -> Assisted pull ups

Pistols -> toe supported -> leg extension at bottom -> box pistols -> lunge


Burpees to Standing: no jump needed, no hand movement needed. Stand tall, w/ shoulders, hips, knees and ankles in line, feet shoulder width or tighter.


DB Front Rack: cannot touch your head, cannot touch each other (no resting on the back of your shoulders/neck) hold them with contact on the front of your shoulders!



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