ENDURO Week 3
Monday 8/5/19
Now this squat cycle is starting to heat up. 70%+ for this amount of reps in this time domain is no walk in the park. We will need to focus on quality movement and remain dialed in as fatigue sets in during later sets.
9 Minutes is right in that awkward range. It’s too long to be a sprint but too short to really pace. Take advantage of your strengths. You will likely be breaking up one, if not both of these movements early. Even a quick break from time under tension could pay off big time in the last 3 or so minutes of todays work.
A. 12 Minute EMOM:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Minute 3: Rest
*Use 71% of FS 1RM for all lifts
B. 9 Minute AMRAP:
9 Deadlifts 225/155
9 Chest to Bar Pull Ups
Competitive CrossFit:
For Time:
200FT HSW
200 FT Double Overhead KB Walking Lunge 16/12kg
Nutrition Bite:
Healthy fats help keep you satiated, allow you to absorb certain vitamins, and play an important role in our health, especially cardiovascular and hormonal health. So, don’t be scared of fat, just choose the healthy kinds. EVOO, Avocado oil, unrefined coconut oil, organic pasture-fed ghee, avocado, nuts and seeds, coconut milk or grass-fed butter.
Tuesday 8/6/19
Two skills coming at you this week, aim to stay consistent across each round of the TTB. Take the opportunity to dial in your movement patterns and test out a few different kipping styles if you see necessary.
Nothing to it, but to do it. No flash, no glitter, just pure grunt work. Movement is going to be held at a very strict standard today. Make sure every rep counts and stay smooth for all 15 minutes.
A. Gymnastic Skill:
For Quality in a 10 Minute Window:
18-15-12-9-6
Toes to Bar
*30-50 Double Unders between each Round
B. 15 Minute AMRAP:
20 Push Ups
40 Sit Ups
60 Air Squats
Wednesday 8/7/19
Head down, eyes forward. You can do this, your score today is your total time rather than your slowest round. Consistency is key find your pacing during the second or third round and be ready to give an extra push near the end of todays piece.
A. 5 Rounds for Total Time:
400m Row
30 Box Step Ups 50/35 to 20”
300m Run
*Rest 90s between rounds
Competitive CrossFit:
Every 90s Until Failure:
6 Bar Facing Burpees
1 Snatch
*Bars start at 135/95 & increase by
10 for the men and 5 for the women.
Thursday 8/8/19
Mobility:
Accumulate 3:00 of the following…
Half Split (R)
Half Split (L)
Seated Forward Fold
Standing Straddle
Pre- Hab:
CrossOver Symmetry
Food Prep for Friday through Sunday
Olympic Weightlifting:
A. Push Press:
Build to a 2RM in 15 Minutes
B1. Pause Clean:
5 Sets:
1.1.1
*Increase each set - Moderate loading
B2. Broad Jump:
5 Sets:
3 Reps - For Max Distance
Structural:
A. 3-5 Rounds for Quality:
15 Kang Squats
10 Romanian Deadlifts
2/Arm TGU
Nutrition Bite:
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Friday 8/9/19
This week we move back to the clean and increase the time window. So what does that mean? Time to get heavy! Start at a moderate load, likely around 60% and aim to increase your lift each round. If we miss in the last round or two that is fine.
Steady pace wins this race. With some higher skill movements coming at you today we will need to be intentional in our pacing as well as our movement. Use the Dumbbell as an opportunity to breathe and stay relaxed during that steady and less explosive workload.
A. Interval:
Every 90s for 10 Rounds:
1 Clean and Jerk
*Increase load each Round
B. 3 Rounds for Time:
32 Single Arm Dumbbell Hang Clean and Jerk 50/35
16 Box Jump Overs 30/24”
8 Ring Muscle Ups
Competitive CrossFit:
3 Rounds each for Time:
350m Row
15 Thrusters 135/95
10 bar Facing Burpees
*Rest 2:00 between rounds
Saturday 8/10/19
Unknown and Unknowable.
A. For Total Reps in Teams of Two:
Every 5 Minutes for 4 Rounds:
400m Run
Max Reps of “X” or “X” Reps for Time.
Nutrition Bite:
A large pulse of the growth hormone is accounted for as soon as sleep begins and about 50% of daily production occurs during sleep
Sunday 8/11/19
Rest Day - Get out and enjoy life.