Workouts for the Week May 15-20th

New squat cycle starts this week!  See the additional post for all 12 weeks.

A little blurb I came across regarding positive self talk…you can make excuses for why things are the way they are or you can take action.  I promise you the latter is much more rewarding.

Everyone is their own worst critic. When you are having an ‘off’ day, or not making the progress you feel you should, it can be easy to start speaking to yourself negatively. Instead of telling yourself, “Why can’t I…” frame it in a more positive way. Instead, say, “This is a challenge that I will work to overcome.” Sit down, create a plan for action, and do the work to accomplish your goal. Give yourself attainable goals with periodic milestones to track your progress. If you start to speak negatively to yourself, write down the statement and ask yourself, “Would I say this to someone else?” More often than not, we are much meaner to ourselves than we would be to anyone else. Be kind to yourself, and appreciate the amazing feats your body can accomplish.

Monday, May 15th

Workout: 18 Minute Cap

5 Rounds for Time

9 Power Cleans (135/95)

15 Pushups

21 Air Squats

200m Run

 

!CashOut!

Durante Core

3-5 Rounds of:

10 V-Ups

10 Hollow Rocks

10 Russian Twist

10 second Hollow Hold

Workout Notes: We are going long a lot this week!  Today is no exception.  Pick a weight you can do touch-and-go on the majority of your cleans.  Don’t think of this workout as a long chipper…think of everything after those cleans as a sprint, drop that barbell and get moving!

 

Tuesday, May 16th

“LaLee”

With a Partner

1 Mile Run

-then-

3 Rounds

5 Power Snatch (155/105)

16 Barbell Burpees

19 Box Jumps

85 KB Swings (1.5/1)

Happy Birthday Coach Laura!

 

 

 

 

 

 

 

 

Workout Notes: Straight from the notepad of Coach Laura!  The snatch should be heavy both nothing we should be failing with.  LOTS of KB swings so break these up as needed with your partner…smaller sets to stay fresh is key.  Use the mile run as your warm up and attack the 3 rounds once you get back inside.  One person works at a time on the 3 rounds but both partners will run together.

 

Wednesday, May 17th

Strength

Back Squats

5@75%

5@80%

5@85%

 

Workout

8 Minute Ladder

2-4-6-8-10-12-etc

Toes to Bar (Abmat Situps)

Alternating Pistols (Goblet Squats)

Workout Notes: Day One of our 12 week Squat Cycle (% for all 12 weeks will be posted in a separate post).  If you are not sure what your current max is shoot for something slightly less than your last recorded max or something you KNOW you could hit.  Don’t bump up your numbers to what you want to hit…the % will not be achievable and thus causing you to fall short of progressing in the end.  For today’s workout we should be constantly moving.  No time for breaks as we only have 8 Minutes to get as high as we can.  If you can complete a pistol with a small aid (a plate under your heel or holding a plate for balance) you may use them for scaling, but if you require the rig for assistance then scale back to goblet squats.  Our goal is to be in a heap when the clock goes off…move accordingly!

 

Thursday, May 18th

Jen Kline’s Athlete of the Month Workout

21 Deadlifts (225/155)

200m Row

15 Hang Squat Cleans (185/125)

400m Row

9 Shoulder to Overhead (155/105)

800m Row

Workout Notes: Jen coming at you with a heavy barbell and me like!  Set your bars up to something where the weight can be peeled away as you go.  Be open to sharing smaller plates with other athletes as the workout progresses.  This one will start to burn on the squat cleans…go unbroken as long as you can then do one more rep 😊  Enjoy and feel free to use Jen’s name in vein as the sweat starts to build!

 

Friday, May 19th

Workout A

As Many Rounds as Possible in 6 Minutes

30 Double Unders

8 KB Snatch (1.5/1)

 

Workout B

As Many Rounds as Possible in 13 Minutes

55/45 Calorie Row

55 Thrusters (75/55)

55 Pullups

55 Handstand Pushups

*courtesy of CFNE

Workout Notes:  2 for 1 Friday!  I’m going to allow you to do all 8 Snatches on one arm…but you must START the workout with your left arm and you must switch arms each round.  These will come from the hang.  All system go during the first 6 minutes, don’t sandbag anticipating Part B.  There will be exactly 6 minutes of rest between the 2…so plenty of time to recover.  The biggest variable on Part B is the pullups…something that doesn’t require singles from the start.  Most will finish on the pushups so if this is more of a grind that’s ok…challenge yourself to get what you can.

Saturday, May 20th

As Many Rounds as Possible in 12 Minutes

6 Hang Power Snatch (135/95)

18 Wall Balls

Workout Notes: Solo Saturday.  A simple couplet to round out your week.  Pick a snatch weight that can be done at worse in 2 sets.  Stay unbroken on the wall balls as long as you can.  Earn those Saturday/Sunday Cheat Meals!