Dunamis Week 3

Monday 1/17/22

A. Snatch Complex
Every 2 min for 6 sets:
- 3 Hang Snatch
- 2 low Hang Snatch
- 1 Snatch
@60-70% of test complex

B. I Have A Dream
21-15-9 for time of:
- Row cals
- Thrusters 95/65#
Masters 55+: 65/45#

We are continuing our technique work with the snatch by practicing 3 different starting positions. Challenge yourself to make all 6 lifts look identical in the hip contact and catching position.

To celebrate MLK Jr Day, we are doing a variation of 15.5 by taking out 57 reps! This changes the workout into a sprint workout. Can you do all sets of thrusters unbroken?

Tuesday 1/18/22

A. Can’t Kill the Dream
7 min AMRAP:
- 9 Strict HSPU
- 18 Single arm DB Squat Snatches
- 9 Push Ups
3 min rest
7 min AMRAP:
- 55 TTB
- 55 single arm Devils Press 50/35#
3 min rest
7 min AMRAP:
- Max strict Pull Ups

This week we have three 7 minute AMRAPs starting with 3 movements, then dropping down to 2 and finally 1 movement. The first AMRAP will burn out your shoulders. Practice the Open standards and make sure your heels cross the foot line on the HSPU and your chest hits the floor on the push ups. We have another big set of toes to bar this week for the second AMRAP. See if you can finish the 55 faster than you did last week!

Wednesday 1/19/22

A) A Stone of Hope
2 rounds for time:
- 20/16 cal Echo Bike
- 50 wall balls 20/14#
- 100 double unders
- 20/16 cal Row

B) Core Work
3-4 rounds for quality:
- 30-45s Hollow Hold
- 10-12 Hollow Rocks
- 10-12 GHD weighted hip extensions
- 10-15s Sorensen Hold
Rest 90s after each set

We are continuing to work on our pacing on Wednesdays. Keep to consistent sets on the wall balls and double unders with short breaks in between. Push yourself to finish the second round in the same time frame as the first!

Core work this week will be focusing on more isometric exercises.

Thursday 1/20/22

Olympic Weightlifting

A. Strict Press
Every 90s for 8 sets:
- 3-5 strict press @ 70% of 1RM

B. Hang Power Cleans from the blocks
Every 2 min for 6 sets:
- 3 Hang Power Cleans @ 65-75% of 1RM with 3s pause in the catch. Bar should start right above the knee.

C. Structural
4 rounds for quality:
- 4/side Turkish Get Ups
- 10 side lying external rotation with light DB
- 10 banded Cuban Press with light DB

In oly, we are going up on the weight for the strict press. We are continuing our block work with the hang power cleans. Remember to be patient and get the bar to the power position with long arms!

Gymnastics Class

Feast Members, please check SugarWOD for this week’s Gymnastic Programming.

Friday 1/21/22

A. Deadlift
Every 90s for 8 sets:
- 3 Deadlifts @ 65-75% of 3RM

B. Made by History
5 rounds for time:
- 10 Hang Power Cleans 115/75#
- 10 S2OH

Deadlifts this week will focus on volume at 65-75% of our 3RM, which is higher than last week. We will have more rest and less reps to focus on building strength and keeping perfect positions.

Made by History will work on our barbell cycling efficiency. The barbell is slightly heavier and will be challenging to hold onto for sets of 10 of each movement. To move most efficiently, bounce the bar from the hip crease and catch the bar with a slight knee bend. Make sure to hit full extension in the S2OH before bringing the bar back down to your shoulders.

Saturday 1/22/22

What are you doing for others?
In teams of 2 for time:
- 100/80 cal Echo Bike
- 80 Power Snatches 95/65
- 60 syncro Burpees
- 80 Chest to Bar Pull Ups
- 100/80 cal Row
Teammates split the work as they see fit