Phoenix Week 3
Monday 3/28/22
A. Wave Loading Back Squats
- Set 1/3 -> 8 @70/75%
- Set 2/4 -> 6 @ 75/80%
- Set 3/6 -> 4 @ 80/85%
of 10RM
B. Aragon
Every 2 minutes for 5 sets:
In 1:30, complete
- 250m Row
- Max rep KB swings (35/53#)
*Rest remaining 30s
It’s Monday, you know that means, LEG DAY! We have wave loading, a new style of percentage-based work to keep the body guessing. This style of squatting will make 4 at 85% feel easy because the 8 reps at 75% will feel like cardio. Next week we will be going back to the 1 and 1/4 squats so no skipping LEG DAY!
This week will be pretty cold so we will save the running for Saturday. instead, Aragon is going to be an indoor burner! You will only get 90s to complete a 250m row and as many KB swings as possible, so we want to see a high pace on the row and 1 unbroken set of KB swings each round.
Tuesday 3/29/22
A. Frodo Baggins
4 minutes working, 2 minutes resting for 24 min, complete:
3 rounds of
- 10 Hang Power Clean and Jerks 135/95#
- 20 Wall Ball shots
3 rounds of
- 10 Power Snatch 135/95#
- 10 OHS
1 round of
- 50 Bar Facing Burpees
Frodo Baggins will have us seeing Sauron, This workout will be a spin-off of Cheif. You only get 4 minutes to complete reps before you have to rest 2 minutes, but you will start where you left off. So you will have to keep a fast pace if you want to finish before the 24 minutes are up. Oh yeah, good luck on that final 50 Bar Facing Burpees!
Wednesday 3/30/22
A. Weighted Pull ups
Every 2 minutes for 5 sets
- 3-5 reps @ 55-65% of 3RM
B. Weighted Dip
Every 2 minutes for 5 sets:
- 3-5 reps @ 55-65% of 3RM
C. Gandalf
10-minute AMRAP
- 20 Pull ups
- 15 Hand-release Push-ups
- 10 Wall Walks
We have added a bit more time to get the Weighted Pull-up and Dip work in so everyone can share in that window. Not much is changing other than increasing the load a bit. Let’s keep working that strict strength!
You shall not pass! Gandalf is going to be a shoulder pump, HR Push-ups into Wall Walk will make the Pull-ups feel like the rest, so split the first few sets of HR Push-ups up into at least 2 sets.
Thursday 3/31/22
Olympic Weightlifting
A. Heaving Snatch Balance
5x3 @60-70% of 1 RM
with a 3s pause in the squat
2 minutes rest after each set
B. Pendlay row
5x3 @60-70% of 3 RM
with a 1-2s pause at the chest
2 min rest after each set
C. Structural
4 rounds for quality
- 6-8 GHD Nordic Curls
- 4 Barbell Hip Thrusts HEAVY
- 100ft Suitcase Carry HEAVY each side
We are back to some Overhead skill work in Oly. Use that 3s pause in the Squat to get comfortable getting out of the hole in heavy Squat Snatches. The Pendlay Row will help us continue working on pulling heavyweights off the floor. Make sure to keep a flat back and strong belly!
yoga
Come on by to Yoga on Thursdays at 6:45pm!
Friday 4/1/22
A. Bench Press
Every 2 minutes for 6 sets
- 3 reps @85% of 5RM
B. Samwise Gamgee
3 rounds for time
- 25/20 Cal Echo bike
- 30 Cyclist Squats
- 12 Push Press 95/65
We are getting heavy with Bench Press this week! Just like the Squat, we will be going back to pause work next week so enjoy the fast heavy reps now.
Samwise Gamgee is going to have your legs feel like you’re climbing Mount Doom! This workout will get the legs pumped quickly in the first round, so try to use the arms on the Echo Bike more than you’re used to. Who can go unbroken on each round of Push Press?
Saturday 4/2/22
Sméagol
In teams of two, For time:
- 2000m Row
- 1-mile Run together
- Accumulate 3 minutes of Dead Hang Together
*Every time you drop, 20 Syncro sit-ups
**Teams can start and end with any movement that they like but have to finish the movement before moving to the next
Sunday 4/3/22
endurance
Check SugarWOD for the Endurance workout Sunday at 9:00am
GYMNASTICS
Check SugarWOD for the Gymnastics workout Sunday at 11:00am