Gratitude Week 3
Monday 1/30/23
A. El Capitan
For time:
21-15-9
- Deadlift 225/155#
- Handstand Push-ups
INTO
3 min AMRAP
- Max rep Chest-to-Bars
We’re less than 3 weeks out from the Open! We’re really dialing in our technique, pacing and Open strategies. This week we’re starting off with El Capitan, a big mountain of a workout. Plan out how you are going to split up the Deadlifts and HSPU, and stick with it! Your 3 minute running clock starts right after the first part, so prioritize your strengths. If you are strong at Chest-to-Bars, it may be to your advantage to go slightly slower on the first part to maximize your reps.
Tuesday 1/31/23
A. Clean & Jerk
Every 90s for 5 sets:
- 1.1 @ 60-70%
B. Glacier Point
3 Rounds for time:
- 12 Bar Facing Burpees
- 10 Power Cleans 135/95#
- 8 Shoulder to Overhead 135/95
On Tuesday we're starting off with Clean and Jerk technique work. We'll then split them up in a workout. We have been working on different footwork for our Burpees, so try them out in this workout. Maybe try stepping back and up in the beginning and then switch to jumping back and up for the last round to pick up the pace.
Wednesday 2/1/23
A. Yosemite Falls
5 rounds of:
3 minute AMRAP
- 5 Thrusters 95/65#
- 25 Double-unders
- 5 Toes-to-Bar
Rest 1 minute b/t rounds
*Start where you left off
Yosemite Falls is a waterfall style workout where you'll pick up where you left off in the next round. The reps are kept small to keep you moving quickly. Work on your transitions to maximize your efficiency and squeeze in that extra rep.
Thursday 2/2/23
Olympic Weightlifting
A. Snatch + OHS
4 x 1 Snatch + 2 OHS
@ 60% of 3RM OHS
Rest 90s
B. Snatch Grip Behind the Neck Press
4 x 4 @ Moderate weight
Rest 60-90s
C. Structural
4 rounds for quality:
- 6-8 Half Kneeling KB Bottoms Up Press
- 8-10 GHD Hip Extensions
- 20-30 Sorenson Hold
- 20-30s Ring Plank
OLY will be deload for this week to get us ready for some PRs next week!
Friday 2/3/23
A. Half Dome
15 minute AMRAP:
3-6-9-12-15-18-21...etc
- Wallballs 20/14#
- Single arm DB Snatches 50/35#
- Box Jumps 24/20"
- Cal Row
Half Dome will be a tough uphill hike. It will start easy then become a slow, steep burn. There are Wall balls, DB Snatches, Box Jumps, and Rowing. The name of the game is to just keep going. It's better to go at a slow, consistent pace than sprint with big breaks.
Saturday 2/4/23
A. Mirror Lake
For time:
- 1000m Row
- 50 Front Squats 95/65#
Partner holds Wall Sit
- 50 Pull-ups
Partner hangs from the Bar
- 50 Sit-ups
Partner holds Standing Front Rack 95/65#
- 50 Push-ups
Partner holds Plank
- 1000m Row
*Partners can split works as they see fit
Olympic Weightlifting
A. Power Clean
5 x 1.1 @50-60% of 2RM
Pause 2s after each Power Clean
Rest 90-120s b/t sets
B. Front Squats
Every 3 minutes for 4 sets:
- 4 reps @ 50-60% of 1RM
Pause 4s after each FS
C. Structural:
4 Rounds for quality:
- 5 High Box Jumps
- 12-15 Banded Face Pulls
- 100ft Farmers Carry
- 8/side Filly Press
Sunday 2/5/23
Check Sugarwod for Endurance Class wod
Rest Day. Get out and try something new!