Weekly Workouts 11/7/2022
MONDAY
I like having Monday’s reserved for squat days. But I also like all the clean work we got in last week. So today I’ll try to add everything together by isolating the pull under the bar allowing for a squat movement as well. And if you guys haven’t noticed, I’m a firm believer in trunk work; not just abs.
A) Tall Cleans
– standing upright, pull yourself right down to a squat clean, move feet out
5 sets of 5 reps @50%
* can increase weight each round if possible
B) 4 Rounds for time
50m Farmer’s Walk 40% BW (Adv: 60% BW) (Beef: 80% BW in both hands)
25 R. KB Swings 16/12kg (Adv: 24/16kg) (Beef: 32/24kg)
* 15 min time cap
TUESDAY
Going back to those sets of 10 deadlifts. Everyone should have a better idea of loading and really try and push that weight up. I’d like everyone to work in 3 sets of 5 warming up to 55%-65% of their 1RM if possible. Also like last week, as you return the bar back to the ground, do a lite touch on the floor and stand back up
A) E3MOM for 5 sets (15 mins)
10 Deadlifts (no bouncing)
Warm up 5 reps @35%; 55%; 65% (*working sets should be difficult)
** During the 3 mins, work in; 20s-30s Hanging knee tuck or L-sit hold
B) E:30 (work 30/rest 30) 20 mins
Inch Worm Push Ups (Adv: Wall Walks) (Beef: Handstand Walk)
Cossack Squats (Adv: Box Pistols) (Beef: Alt Pistols) (Bison: Weighted Alt Pistols)
Push Ups (Adv: Close Grip Push Ups) (Beef: Tiger Push Ups)
DB Split Squats (20/15) (Adv: 30/20) (Beef: 40/25) *ALT legs each round
Rest 1 min
WEDNESDAY
Back to overhead positioning today but with some pause overhead squats (or pause front squats for those who don’t like to go overhead)
A) 1 Pause Front Squat (3 seconds) + 1 Front Squat
Warm Up (3 sets)
1 Pause Front Squat + 2 Front Squats
25%, 45%, 60%
Working Sets
EMOM 8:00 @75% – 77.5%
B) Annie
50-40-30-20 and 10 rep rounds; for time
Double-unders
Sit-ups
THURSDAY
Thursdays are like eating your vegetables when you’re a kid. No one loved ’em but you had to eat them because they were good for you. Trying to keep it easy’ish today (RPE 6-7)
A) E3MOM for 3 sets (36 mins total)
0:00 – 3:00 Max Cal Air Bike
3:00 – 6:00 Max Distance Reverse Sled Pull 25/15 (adv 45/25) (Beef 70/45)
6:00 – 9:00 Max Cal Row
9:00 – 12:00 Max DBall/Med Ball Ground to Shoulder
FRIDAY
I hope everyone is getting an idea of how beneficial workouts like yesterday are. And also allows people to push and hang on for days like today. Also, I’d like to try something new with some strength work for pull-ups (2.1.1)
A) 3 sets of weighted Pull Ups
1 set = 2 Pull Ups + 1 Pull Up + 1 Pull Up (Rest 10s between)
Rest 2:00
* scaled w/bands will do x2 the reps
B) AMRAP 20 minutes of:
5 thrusters 60/45 (Adv: 95/65) (Beef: 115/85)
7 hang power cleans
10 sumo deadlift high pulls
After every 2 rounds, partners run 200m together
* weights should be light enough to do every movement unbroken for the first few rounds
SATURDAY
Find a friend and hold on.
A) For Time
Row 2k (accumulated) (partner hold bar in standing deadlift position)
50 Hang Power Snatch (Adv 95/65) /Beef (135/95) (partner hangs from PU bar)
50 Pull Ups (partner holds barbell in front rack position)
200 DU (Accumulated) (partner hold bar in standing deadlift position; again)
SUNDAY
I think of Sunday workouts as less joint pounding, medium strength and consistent moving day. Not as slow as an active recovery day but a good moving day. But then there seems to be people who want more. All you have to do is say, “Where’s the beef?”
A) For Time
200m Run
15 Goblet Squats 24/16kg (Adv 32/24kg)
200m Run
30 Knee Tuck Ups/V Ups/Toes to bar
200m Run
45 Wall Balls
200m Run
30 KB Swings
200m Run
15 Alt Single Arm Front Rack Lunges (per side = 30 total)
200m Run
BEEF
400m Run
15 Clean & Jerk (135/95)
400m Run
30 Toes to Bar
400m Run
45 Wall Balls
400m Run
30 KB Swings (50/35)
400m Run
15 Alt Front Rack Lunges (30 total)
* NO RUN to finish*
