All I want for Christmas…is a new back squat PR! Plus a strict press and deadlift PR if I’m being greedy. Anyone else?
After a deload week and some delicious turkey, we’re back on it with a final 5/3/1 cycle before we retest our max lifts. Come in and get your fitness on so we can all end the year with a PR!
Monday, November 30, 2020
If you’ve been regularly attending our strength days since October, you may want to add 5 lbs to your strict press 1RM and 10 lbs to your squat and deadlift 1RM. As always, use your best judgement and ask a coach if you’re unsure. If you’re new or unsure of your 1RM, don’t worry! We’ll work up to something heavy-ish while maintaining good form.
Today, we’ll end with a fun burner involving Sumo Deadlift High Pulls. Haven’t seen those in awhile!
Strength
On a 15 Minute clock, Back Squat:
- 50% – 5
- 60% – 5
- 70% – 5
- 75% – 5
- 80% – 5+
Metcon
10 Min AMRAP Of:
- 6 SDHP (95/65)
- 8 Burpee Over Bar
- 10 Front Rack Lunges (95/65)
Tuesday, December 1, 2020
Some explosive power and strength mixed in with a challenging row target make up today’s EMOM!
For the box jumps, we’re going higher than normal and ideally doing each jump from a dead stop (i.e. no stepping into it). We’re focused on building lower body power!
For the row, pick a target that allows you to complete the calories in :50 so we have time for the transition.
For the Farmer’s Carry…just don’t put it down!
E.M.O.M. for 21 Minutes:
- M1 – 6 Tall Box Jump
- M2 – 20/16 Cal Row
- M3 – 100′ Farmer Carry (53/35)
Wednesday, December 2, 2020
Strict Press for our set of 5s today followed by two short AMRAPs. For each AMRAP, we at least want to see folks complete the round of 9 so choose scaling options appropriately!
Strength
On a 15 Minute clock, Strict Press:
- 50% – 5
- 60% – 5
- 70% – 5
- 75% – 5
- 80% – 5+
Metcon
4 min AMRAP of: 3, 6, 9, 12…
- Pull Ups*
*20 Double Under after Each Set
Rest 2 Min
4 min AMRAP of: 3, 6, 9, 12..
- Cal Bike
- HSPU
Thursday, December 3, 2020
Starting to bring in some snatch and overhead squat technique today gearing up for our Olympic Lifting cycle in January! We’ll build up to a heavier overhead squat and then use that weight as a base for Part 2.
Part 2 will be a pretty quick sprint. We’ll see athletes finish in 4-7 minutes.
Strength
E.2.M.O.M. x 12 Min
- 3 O.H. Squat (building)
Metcon
5 Rounds For Time:
- 5 Hang Power Snatch (50% of P1)
- 5 O.H. Squat (50% of P1)
- 7 Knees 2 Elbow
Friday, December 4, 2020
Ending the week with some heavy deadlifts! Then, we’ll move on to a metcon of push jerks and running. The weight is prescribed at 135/95 lbs, but we’ll choose a weight that allows us to complete the rounds in two sets or less. We want to keep moving! We’ll see most folks finish in the 9-13 minute range.
Strength
On a 15:00 clock, Deadlift:
- 50% – 5
- 60% – 5
- 70% – 5
- 75% – 5
- 80% – 5+
Metcon
For Time:
- 400M Run
- 21 Push Jerk (135/95)
- 400M Run
- 15 Push Jerk (135/95)
- 400M Run
- 9 Push Jerk (135/95)
Saturday, December 5, 2020
Tabata all the things! Well, a lot of the things. We have three “movements” (back squat, ring row, and row) combined with two holds (L-sit and handstand). We’ll complete 8 rounds of each movement with 20 seconds of work followed by 10 seconds of rest.
This Tabata!
- Tabata Back Squats (95/65)
Rest 1 minute
- Tabata L-sit*
Rest 1 minute
- Tabata Ring Rows
Rest 1 minute
- Tabata Handstand Hold*
Rest 1 minute
- Tabata Row for Total Distance
* For the L-sit and handstand hold, count the number of seconds maintained in the hold.
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