MONDAY, SEP 26
Pause Back Squat
Every 3:00 x 5:
3 pause back squat
2-second pause at the bottom. Compare to 9/8/22 when we performed tempo squats.
Accessory
3 sets:
Max unbroken set of strict chin-ups*
15-25 abmat or GHD sit-up
*8/6 minimum. So, if you have strict chin-ups, but cannot perform this many unbroken, use a band to get there.
Today would be a great day to introduce yourself to GHD sit-ups. Consult with your coach first, the volume should be low if you are new to this movement.
TUESDAY, SEP 27
Lifting Prep
EMOM 10:
Min 1 – 1 power snatch
Min 2 – 2 power clean & push jerk [2 x (1+1)]
Build in weight as needed. Use the same weight for each lift, you can add weight every other minute, after the clean & jerk. You will be limited by your snatch, so will perform 1 snatch (odd minutes) and 2 clean & jerks (even minutes).
Grizabel (TIME)
30 rounds:
1 clean and jerk (135/95)
1 snatch (135/95)
Compare to 5/13/22.
WEDNESDAY, SEP 28
Coach Trevor Workout #4
AMRAP 2 x 5 rounds:
21/17 cal row
Max burpees in time remaining
-Rest 2:00-
Note your number of burpees performed each round, score sum total across all 5 rounds.
THURSDAY, SEP 29
Bottom Up Front Squat
Every 3:00 x 5:
5 bottom up front squat
Set up your j-hooks (or safety spotter arms) so that you begin your squat at the bottom. The height should be such that you begin at parallel, or just below parallel.
This will be a new squatting movement for most of you, so today will be some exploration of the movement. We will repeat this movement in the squat cycle, so hopefully you are more comfortable the next time around.
Accessory
3 sets:
35m reverse sled drag
35m sled sprint
Rest as needed between sets.
Flow
Load up the sled to a challenging weight, and perform a 35m reverse sled drag at a walking pace (from the bay door to the end of the building). Then, place the straps/harness on top of the weights and perform a sled push at a sprinting pace on the way back.
FRIDAY, SEP 30
Gymnastics Intervals
5 rounds:
0:30 max reps strict handstand push-ups
-1:30 rest-
Metcon
AMRAP 12:
10 ring dip
15/12 cal assault bike
20 Russian KB swing (53/35)
SATURDAY, OCT 1
For time:
400m run
40 hang power clean
400m run
40 front squat
400m run
20 hang power clean
400m run
20 front squat
Barbell weight = 135/95#