Flux Week 7
Monday 11/21/22
A. Back Squats
Every 2 minutes:
- 3 @ 85% of 3RM
- 2 @ 95%
- 1 @ 105%
- 3 @ 90%
- 2 @ 100%
- 1 @ 110%
B. Get Stuffed
For time:
- 100 Double unders
- 10 Power Snatches 75/55#
- 80 Double unders
- 10 Power Snatches 95/65#
- 60 Double unders
- 10 Power Snatches 115/75#
- 40 Double unders
- 10 Power snatches 135/85#
This is our last heavy week before our deload week. We are cutting the Back squat reps further and increasing the weight. The single rep may be getting close to your 1 rep max Back squat (over for a few of you), so focus on your technique and break out that belt if you need to.
On our Metcon, we will be doing a couplet that has a similar decrease in reps and increase in weight as our Back squats before. The number of Double unders will decrease as the Power Snatch weight increases. Let’s see who can make it through all the Double unders without tripping!
Tuesday 11/22/22
A. Cindy
20-Minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air squats
Who partitioned Murph with Cindy’s rep scheme this year? You should be able to move through each movement and transition smoothly. For our bodyweight ninjas, see if you can make this an EMOM or even a little faster.
Wednesday 11/23/22
A. Clean Complex
Every 2 minutes for 6 sets
- Hang power clean
- Low hang squat clean
- Squat clean
@90-100+% of test complex weight
B. Talk Turkey to me
Every 3 minutes for 4 sets
- 8 Single DB box stepovers 24/20" 50/35#
- 12/10 Cal row
- 8 Single-arm DB hang clean and jerks 50/35#
We should be getting close to 100% of our Complex weight this week. Hopefully you’ve noticed your grip strength and cycling technique have improved throughout this cycle. As usual, show control at each starting position whether at the hang, low hang, or floor, and mark the catching position whether in the power or squat.
Wednesday we will have interval training with the dumbbells and rowing. Although it is just a single dumbbell, stepovers will still feel tough. We will practice our footwork to be most efficient. Push the pace on the Row and the DB hang clean and jerks for a faster time each round.
Thursday 11/24/22
Olympic Weightlifting
Thanksgiving
Gym will be closed. Enjoy time with your friends and family! Happy Thanksgiving!
Friday 11/25/22
A. Clean & Split Jerk (OLY Retest)
- Build to a 3RM
*rest 5-10s after each lift
B. Good Mood & Tasty Food
For time:
- 1000m Row
- 10 Ring or Bar Muscle-ups
- 30 Thrusters 95/65#
- 1000m Row
Into 4 rounds of:
- 10 Power Cleans 95/65#
- 10 TTB
For those who have been coming on Thursday’s, the 3 RM Clean and Jerk will be a retest. For everyone else, build to something heavy. We have also been working on Cleans in the rest of the cycle, so we are hoping to see some big numbers put up!
We will finish out this week with a longer workout. 2000m Row will sandwich Muscle-ups and Thrusters. For those with RMU’s, work on your transitions and stringing a few together. After the second Row, you will go straight into 4 rounds of Power cleans and Toes-to-bar. You should move through this second part pretty quickly. See if you can do it unbroken.
Saturday 11/26/22
A. Gobble Till You Wobble
For time in teams of 2:
- 100 American Kettlebell Swing 53/35#
- 100 Wallballs 20/14#
- 100 Pull-ups
- 100/80 Cal bike
No Partitioning. Partners split up as you see fit
Olympic Weightlifting
A. Snatch From the Blocks
Build to a 3 RM starting just below the knee
*rest 5-10s after each rep
B. Structural
Roll out and KB smash
Sunday 11/27/22
Endurance Class
Feast Members, please check SugarWOD for this week’s Endurance Programming.
Rest Day. Get out and enjoy life!