Grit Week 4
Monday 1/9/23
A. Snatches
Every 2 minutes for 5 sets:
- 1 Snatch Pull
- 1 Power Snatch
- 1 Hang Snatch
- 1 Overhead Squat
Build to a moderate load starting @ 50-60% of 1RM
B. Blue Steel
Every 3 minutes for 4 sets:
2 minute AMRAP
- 10 SA KB Swings 53/35#
- 10 SA KB Cleans/Snatches
- 10 SA KB Push Press
- AMRAP SA Front Squats/Overhead Squat in remaining time
1 minute rest
This will be our last week focusing on Snatch technique. We will finish off our mini cycle with a complex. We’ll be building up through the sets to a weight where you are able to move smoothly between the movements maintaining your technique.
In Blue Steel we will be practicing some other Kettlebell movements we may see in the Open. We’ll be switching off arms in each set meaning we will complete 2 sets per arm. The first 2 sets will have Swings, Cleans, Push Press and Front Squats, the second 2 sets will have Swings, Snatches, Push Press and Overhead Squats. This will be a shoulder burner! Even though we are doing a Squat AMRAP, it will be difficult to hold that weight up due to shoulder fatigue.
Tuesday 1/10/23
A. Gymnastics Technique Work
15-20 min Wall Walk and HS Walk practice
B. Orange Mocha Frappuccino
30-20-10 (24-16-8)
- Cal Row
6-9-12
- Wall Walks
30-20-10
- Box Jumps
A couple weeks ago we saw major improvement in the Wall Walks with the technique practice. We’ll continue progressing them into HS Walks. In the Wall Walks, work on keeping a consistent amount of steps up and down each rep, and hitting the standard markings without question.
The Metcon will have 2 quicker movements, the Row and the Box Jumps and a slower movement, the Walk Walk. Keep a moderate-high pace on the Row to be able to go right into the Wall Walks. Pick up the pace each round on the quicker movements as they are descending and you may be resting more on the Wall Walks.
Wednesday 1/11/23
A. Magnum
Beginning on an 8-minute clock, complete as many reps as possible of:
- 25 Toes-to-Bars
- 50 Double-unders
- 15 Thrusters 75/55#
- 25 Toes-to-Bars
- 50 Double-unders
- 13 Thrusters 95/65#
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-Bars
- 50 Double-unders
- 11 Thrusters 115/80#
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-bars
- 50 Double unders
- 9 Thrusters 135/95#
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-bars
- 50 Double unders
- 7 Thrusters 155/105#
This workout may look familiar if you did the Open in 2019. This workout will have ascending Thrusters instead of Cleans. Pick an ending weight that you are able to do at least 2-3 unbroken fresh even if you decide to do singles for the workout.
Thursday 1/12/23
Olympic Weightlifting
A. Overhead Squat
Every 90s for 4 sets:
- 1 rep @ 90-100% of your 3RM OHS
B. Overhead Split Squat
Every 90s for 4 sets:
- 6/side @ light-moderate weight
C. Snatch Grip Sotts Press
Every 90s for 4 sets:
- 4 reps @ light-moderate weight
D. Structural
4 rounds for quality:
- 8/side Band Side Plank Row
- 6/side Tall Kneeling KB Halos
- 6-8 Zottman Curls
- 8/side Glute Bridge March with KB Hold
We will continue our work on Overhead technique for Oly this week with the Overhead Squats and Overhead Split Squats. We are also working on our Overhead Squat Position with Snatch Grip Sotts Press.
Friday 1/13/23
A. Deadlift
Every 2 minutes for 4 sets:
- 4 reps @ 70-80 % of 1RM
B. Really, really, really, ridiculously good looking
8 minutes AMRAP:
- 6 Deadlifts 225/155#
- 12 Bar Facing Burpees
We’re going up on our Deadlift weight to 70-80% this week. Remember to focus on your form and to stay at a lower percentage if you feel it breaking down.
This Metcon will work on our pacing as well as Deadlift bracing under fatigue. The Deadlift weight should feel at most moderate and be done unbroken each round. The pace should be consistent until the last minute where you should turn it up a few notches. Try to squeeze in those last few Burpees in the last 10 seconds.
Saturday 1/14/23
A. Center for Kids Who Can't Read Good
For time, with a partner:
- 150 Wallballs 20/14#
- 75 DB Snatches 50/35#
- 60 Pull-ups
- 45/30 Calorie Row
- 30 Burpee Box Jump-Overs 24/20"
- 150 Double unders
*Partners can split movements as they see fit.
Olympic Weightlifting
A. Power Clean
Every 2 minutes for 4 sets:
- 1 reps @90-100% of your 2RM PC
B. Front Squats
Every 3 minutes for 4 sets:
- 10 reps @55-65% of 1RM
C. Clean High Pull
Every 90s for 4 sets:
- 1 Clean High Pull
- 1 Hang Clean High Pull
@70-80% of your 2RM PC
D. Structural
4 Rounds for quality:
- 30-45s Spanish Squat Hold
- 30s/side Face Down Chinese Plank
- 12-15 Banded Face Pulls
- 4/side Single Leg Box Step Downs
Sunday 1/15/23
Check Sugarwod for Endurance Class wod
Rest Day. Get out and try something new!