Workouts for the Week August 14th-19th

Monday, August 14th

Strength

Find a Back Squat 1 Rep Max

 

Workout

As Many Rounds as Possible in 7 Minutes

6 Barbell Burpees

6 Push Press (95/65)

Workout Notes:  Its time to test the squat gainz!  Take your time in working up to heavy sets.  Use 3-5 reps in your early sets to get a good sweat before going heavy singles as you approach a new max.  If you are getting close and are comfortable bailing if you get stuck that’s fine…just advise those around you that you do not need a spot.  If you would like a spotter though please let the coach know so they can appoint two people on each side to help you finish the lift…that means you don’t bail while they are helping you.  Don’t let the fact that we are maxing make you “not smart”…please be courteous to those trying to help you…with that being said, lift some heavy weight!!!

 

Tuesday, August 15th

Strength

4×2 Hang Squat Snatch @ 70-80%

 

Workout

As Many Rounds as Possible in 12 Minutes

200m Run

5 Squat Snatch (115/75)

Workout Notes:  For strength we are looking to hit 4×2 at 70-80% but realistically we should do close to 10 sets of snatches in total with our warmup sets and working up to that weight.  Focus on transitioning the weight from your heels to the balls of your feet as you start the movement.  For today’s workout this should be a weight you can do touch and go unbroken for the majority of the 12 minutes.

 

Wednesday, August 16th

Strength

10 Minutes to find a 2 rep max Thruster for the day

 

Workout

“Fran”

21-15-9

Thrusters (95/65)

Pullups

Workout Notes:  The workout that started them all.  This benchmark is meant to be fast and a lung burner.  I’ll advise you to try and not lay down once you are finished as the “fran cough” will be inevitable if you do.  Scale to something you can finish within the cap…go as hard as you can and see remember you can rest when you’re done 😊

 

Thursday, August 17th

Workout

2000m Row

1 Mile Run

200 Double Unders (300 singles)

Workout Notes: Long Cardio sesh to follow up yesterday’s lung burner.  Be careful coming you hot on the rower…find a pace you can maintain and still attack the runner.  Last but not least…double unders should be done in big sets.  If you are only getting 5 or so before tripping up, scale to at least 50/50.

 

Friday, August 18th

Conditioning

10 Minute Sled Sprint Relay (40 Meters)

 

Workout

12-10-8-6-4-2

Handstand Pushups

Hang Squat Cleans (135/95)

Workout Notes: for the sprints we’ll line up in front of the rock with half and half and sprint the sleds up and in congo style fashion wait to sprint it back.  Choose a weight on the sled you can sprint with.  For today’s workout we have two movements that work in each other’s favor in the push and the pull.  You should get enough recovery going back in forth between the movements to come out fresh for your next set.  If Rx is doable but challenging give it a go…the sets get smaller and with proper sets you should be able to go with a harder option for today’s workout.

 

Saturday, August 19th

5 Rounds

400m Run

15 Wall Balls

10 Toes to Bar (15 abmat situps)

Workout Notes:  Key word is unbroken (or at the least 2 small sets).  Toes do bar should not be in singles.  In a perfect world everyone will face out on the rig to avoid extra swinging from the inside bars but we’ll see how it goes 😊  Run hard and have fun!