PEAK Week 5
Monday 01/01/24
reminder we are closed today!
Happy New Year Feast Fam!!
Tuesday 01/02/24
A. Tempo Back Squat -
Every 2 Minutes x 6 Sets:
- Back Squat x 4 Reps @32X1
B. ‘Stick Season’
For Time:
- 30 C2B
- 40 DB Single Arm Overhead Lunges 50/35#
- 50 Calorie Row
Happy New Year Feast friends!
Thanks to all of your for making 2023 at the gym so special.
We are entering Week 5 of our current cycle PEAK. As volume and intensity increases this cycle, be sure to prioritizing finding your pace within workouts. Today we are kicking off class with some Tempo Back Squats— tempo work puts our muscles through more time under tension and can help address weak areas of our squat. Focusing on quality reps is more important than weight on the bar today! ‘Stick Season’ going to be a quick and spicy chipper. I mean, ending with 50 calories on the rower?! Attempt bigger sets of C2B, focus on maintaining a strong midline and overhead position with the lunges and start the row slower than you think! Aim to get faster throughout the row and save some push for the end.
Wednesday 01/03/24
A. EMOM 12 -
Minute 1 - 8-10 Shoot Throughs
Minute 2 - 100' Dual KB Farmer's Carry
Minute 3 - 30-45 Second Wall Facing HS Hold
B. ‘Northern Attitude’
3 Sets Of:
- 40 Double Unders
- 15 Hang Power Clean @95/65#
- 20 Double Unders
- 15 Push Press @95/65#
*Rest 2 Minutes Between Set
‘Northern Attitude’ is going to give us a chance to practice cycling a barbell with lighter loads. The stimulus is to go unbroken on the Hang Power Cleans and Push Press. Remember slow is smooth and smooth is fast! See if you can get through the Double Unders unbroken and pick up your barbell right away.
Thursday 01/04/24
A. Every 90 Seconds x 4 Sets -
1 Power Snatch + 2 Snatch Balance + 2 OHS @50-55%
B. Every 2 Minutes x 6 Sets -
Snatch x 1.1
*Start ~75% and build as able
B. Accessory
3-4 Sets Of:
- Tempo Snatch Deadlift x 5 Reps @4242
- Half Kneeling Single Arm KB Bottoms Up Press x 6-8/Side
- Weighted Plank x 30-45 Seconds
Part A should feel light. For the Snatch Balances, practice moving your feet, being speedy and having a strong catch. After we will do some Snatch Doubles, choose to work on form at a moderate weight or build as able. The goal is no fails today!
Friday 01/05/24
A. 4 Sets For Quality -
- Feet Elevated Low Ring Transition x 3-4 Reps
- Dragon Flag x 5-6 Reps
- Negative Box Step Down @4111 x 5 Reps / Side
B. ‘All My Love’ -
AMRAP 10:
2-4-6-8-10...
- Burpee Ring Muscle-Up
* 10/8 Calories Echo Bike After Each Set
In Part A we are adding another element to make our Low Ring Transitions more challenging by elevating our feet. Be intentional with these, they are great primer for RMU! ‘All My Love’ is an AMRAP with an ascending rep scheme. This is a workout to practice pacing appropriately and performing RMU under fatigue. Aim for a controlled, steady pace for this MetCon.
Saturday 01/06/24
Partner WOD
‘Santa Claus’ -
For Time, Splitting Reps Evenly With A Partner:
- 60 Box Jumps 24/20"
- 90 Toes To Bar
- 120 DB Snatches 50/35#
- 150 Wall Ball Shots
- 300 Double Unders
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Every 90 Seconds x 4 Sets
2 Hang Power Cleans + 2 Front Squats + 2 Push Jerks @60-70%
B. Every 2 Minutes x 6 Sets
Clean + Front Squat + Split Jerk With 2 Sec Pause In Catch
*Build As Able
C. Accessory -
4 Sets Of:
- Clean Lift-Offs x 5 Reps @22X3
- KB Pendlay Rows x 12-16 Alternating
- Side Star Plank x 30-45 Seconds / Side
We have two different Clean Complexes today. Start light and aim to gradually build in weight across the 10 sets. Lighter weights is were we correct errors in our form— take your time to execute each piece of the complex deliberately! As weights get heavier, take 3-5 seconds to gain your composure before your Front Squat and Split Jerk. Paying attention to your technique and breath will go a long way. Stick around for accessories! The tempo for the Clean Lift-Off is 2 seconds on the way down, 2 second pause at the bottom, lift and hold for a 3 second pause at the top.
Sunday 01/07/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong