Get ready for another awesome week! Coming up, we have:
- A challenging technique day on Monday
- An opportunity to improve your 200m times
- Plenty of gymnastics and barbell work
- A doozy of an EMOM on Saturday that will have you hustling!
Looking forward to seeing everyone crush it in the gym this week!
Monday, August 10, 2020
Blast from the past! 11/1/2017 was the last time we did this one I think!
The goal for today is to be able to keep adding weight to your bar! As the weight gets heavier, you switch movements and add more skill/technique. If you’ve been practicing doing these movements well, you should be able to keep pushing it up overhead.
- Shoulder Press 1-1-1-1-1
- Push Press 3-3-3-3-3
- Push Jerk 5-5-5-5-5
Tuesday, August 11, 2020
A bit of a gasser for the lungs and legs today, but try to keep moving even when tempted to take a break! If you bumble those double unders, make sure to reset and get right back to work.
Whatever method you use for the box jumps, think of ways of refining the process. Take the extra (unnecessary) steps out of your turn around. See if you can get a few extra reps without having to work harder just by being intentional with how you turn, set and jump again!
On a 16:00 clock, complete 2 rounds of:
- 1:00 – Max Double Under
- Tabata (8x:20 on/:10 off) of Pistol Squats (Alternate Legs/Round)
- 1:00 – Max Box Jump Over (24/20″)
*2:00 Rest b/t Rounds
Wednesday, August 12, 2020
High skill movement today! The warm up and progression should prep your body for the mechanics of a snatch. Utilize the EMOMs for refining your skill and so long as the mechanics are sound, add some weight!
Again, so long as your mechanics are GOOD, feel free to go above the MetCon working weight for today for the second EMOM.
EMOM x 4 Min
- 1 O.H. Squat
- 1 Snatch Balance
- 1 Hang Snatch
EMOM x 4 Min
- 2 Hang Squat Snatch
*Use these minutes to practice speed under the bar and a strong catch. Build in weight so long as mechanics are quality.
4 Rounds For Time:
- 6 Hang Squat Snatch (95/65)
- 9 Bar Over Burpee
- 15 Cal Row
Thursday, August 13, 2020
Shoot! Not these again!
Sike! I’m excited to see marked improvement in my speed and my recovery from the last time we did this on July 13th!
Bring your own watch for these so you can better track your run and rest intervals! Timex Ironman 30 Lap Timer is my favorite to use and it’s only $20-$30. We should be sponsored, am I right?
8 Sets Each For Time of:
- 200M Run Repeats
*Aim for :05+ faster than 6/13/20. 2:00 Rest between.
Friday, August 14, 2020
We’re rounding out the week with some skill work. Following skill and strength practice, we’ve got a workout with a descending rep scheme of some kipping HSPU, knees to elbow, and KB swings. As you fatigue during this one you should be able to keep pushing the pedal hard since the reps decrease!
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
- Kipping handstand push-up
- Knees 2 Elbow
- KB Swing (53/35#)
Saturday, August 15, 2020
5 Rounds, each for time and you’ve got 4:00 to get the work done! The faster you go, the more rest you get! Push yourself hard on each of these rounds and record each! We’ll take your slowest one though. 😉
Every 4:00 for 5 sets:
- 200m Run
- 16 Front Rack Lunges (95/65 OR 50/35)
- 20 Push-ups
Each set for time.