If you’ve been working on different positions or complexes over the past few weeks, it’s always a good idea to apply everything you’ve been working on. Today you’ll have the chance to do just that, or if you’d like, you can continue to work on complexes/positions to further improve different sections of the complete lift. Work with your coach to decide which version of today’s strength workout would benefit you the most. If interested, feel free to let your coach know if you’d like to snatch so that they will be able to incorporate some Snatch movements in the warm up.
For Part B, it’s not very long so it’s important to be able to move with some purpose. But be careful, try to avoid going to fast where everything starts to fall apart! In order to move “with a purpose” be sure to select a DB weight where you can complete 5 consecutive SA DB Push Presses.
Every 1:30 for 15:00
2 Squat Cleans
Every 1:30 for 15:00
1 Squat Clean + 1 Hang Squat Clean (below knee) + 1 Front Squat
5e SA DB Push Press 30/20 (40/25) (50/35) (55/40)
5e Single DB Lunges -or- SA DB Overhead Lunges
Today you’ll have the opportunity to work on your Deadlifts as well as some sort of pressing movement. Although a specific movement may not be listed below, feel free to work with your coach to find something that works with you (ie. Handstand Technique, DB Accessory, Bench Press, Mobility, etc.).
Today’s Part B is a good opportunity to continue to work on your own core strength/stability. You’ll add the stimulus of 1:00 on whichever machine you choose to increase your heart rate and add a bit of fatigue. Be mindful during your core work and try to move in a calm, cool, and collected manner.
Alt Every 1:00 for 14:00
1) 5 Deadlifts ~ 75-85%
2) 7/5 Push Ups (5/3 Handstand Push Ups) (30′ HS Walk)
1:00 Max Cals
:30 Max Sit Ups (Toes to Bar)
Today’s moderate length workout will have you performing 4 movements. Each movement affects the others differently, so you’ll get to see how that works first hand! Before determining the rep scheme you’ll apply to your movements, assess your own ability to perform them down below (along with your selected weight for your DB). If you don’t feel confident with 1 or 2 of the movements, you’ll want to pick a rep scheme that allows you to continuously move from one to the other (10s or 20s). If you’re one that is fairly comfortable with all of the movements, feel free to dabble in one of the moderate to larger rep schemes (20s or 30s). With the larger rep schemes, you’ll notice that muscle fatigue will begin to set in a bit quicker than normal and you may be doing a bit more standing around then you may be used to. Be sure to discuss any strategies with your coach in relation to alieving that muscle fatigue and allow you to keep chipping away at the workout.
A time trial awaits you 3:00 after Part A. It should only take about 3:00 – 5:00, this is a good opportunity to test your ability to recover quickly between workouts.
– 0:00 –
DB Snatches 30/20 (Alt 40/25) (Alt 50/35) (Alt 55/40)
Single DB Step Ups – Same weight as DB Snatches
Burpees -or- Lateral DB Facing Burpees
*Pick 1 Rep Scheme for All Movements:
10s -or- 20s -or- 30s
– 15:00 –
Time Trial (Pick 1):
50/40 Cal Bike
For your Back Squats, you’ll have the opportunity to apply them in a Strength or Conditioning type of workout. Your coach will be able to discuss the Pros and Cons of each and help you decide which version will work best for you. As a note, if you’re choosing the Strength Option, feel free to apply some sort of accessory or mobility exercises while you wait for your next set. Again, your coach will be able to provide you with some ideas that fit your goals.
As for Part B, the goal will be to move with as best of quality as you can muster up. I encourage you to try and at least achieve 3 rounds, but if you’d like to smash the workout, go for more if you’re feeling capable! In terms of the Strict Pull Ups or Rope Climbs, feel free to work with your coach in finding some sort of mobility exercise if that’s something that engages or peaks your interest.
Every 3:00 for 12:00
7 Back Squats ~ 65-75%
Every 3:00 for 12:00
200m -or- 403m Run
7 Back Squats ~ 55-65%
12 Russian KB Swings 53/35 (70/44) (American 53/35) (American 70/53)
8/6 Strict Pull Ups -or- 1 Rope Climb
Your goal today will be to achieve as many Calories as possible in 20:00. Although it may sound simple, you’ll have a little bit of work to compete every 5:00. The work to be completed should take roughly between 2:00 and 3:00, so feel free to work with your coach to help achieve that with the movements listed down below. As a good rule of thumb, be sure to select a weight that will allow you to complete your Power Cleans in less than 1:00 regardless if performed as TnG’s or Singles. The workout itself is tricky as you’ll need to learn how to manage your heart rate and different stages of the workout. Again, your coach will be available to discuss any specific strategies that may aid you in today’s workout.
20:00 Max Cals
*Every 5:00, starting at 0:00, complete:
8 Power Cleans 95/65 115/75 135/95 155/105
6 Burpees -or- Bar Facing Burpees
Intervals are on tap for today. It’s important to work with your coach in determining the correct combination of Wall Balls and Pull ups that will allow you to complete both in about 1:00 – 2:00. Try to move relatively quickly through your movements because you do get a 1:00 rest after each MB Carry. The rest is a great opportunity to assess your previous rounds performance, make any adjustments, settle your heart rate down, and prepare to go again! Enjoy!
10 Wall Balls (15) (20)
8/6 Pull Ups (8/6 Chest to Bars) (4/3 Muscle Ups)
200m MB Carry
– rest 1:00 –
In this longer workout, it will be important that you select a weight in which you can complete your barbell movements in 1:00 or less. You’ll be spending quite a bit of time on the Calories and Run so you’ll need to adjust the barbell load as needed. Be sure to speak with your coach on strategies specific to longer workouts and on any Toes to Bar strategies that may apply to you. As always, if you choose, feel free to incorporate a different core movement (rings, knee tucks, mobility, etc.) if that’s something that interests you! Your coach will be able to assist you there as well.
3 x (1 Squat Clean + 3 Front Squats)
8 Sit Ups -or- Toes to Bar
Barbell Weight Selections (Pick 1):
95/65 (115/75) (135/95) (155/105) (165/115) (185/135)