Steadfast Week 5
Monday 04/22/24
B. ‘Lumos’
AMRAP 10:
- 10 Wallballs 20/14#
- 8 American KBS 53/35#
- 6 Burpees
A. Pause Back Squat -
Every 2:00-2:30 x 5 Sets:
- 1-2 Reps @ 85-90%
Happy Monday, Feast Fam! Just a friendly reminder for all QF athletes to submit scores 3 and 4 today. Congratulations to everyone who participated; we're incredibly proud of your dedication and effort!
As we wrap up our final week of percentage work on Back Squats, let's gear up for an exciting challenge ahead. Next week, we'll be putting our strength to the test with a heavy single!
Approaching 'Lumos,' it's crucial to maintain a steady pace throughout the 10 minutes. Be mindful not to start too fast; focus on moving efficiently and making smooth transitions throughout.
Tuesday 4/23/24
‘Expelliarmus’ is to build our endurance! Strategy-wise, aim for a steady pace on the Runs to conserve energy for the DB Push Press and Toes-to-Bar. Break up the TTB into manageable sets to maintain form and avoid burning out. During the DB Front Rack Walking Lunges, focus on maintaining an upright torso and controlled movement to complete each round efficiently.
A. ‘Expelliarmus’ -
4 Rounds For Time:
- 400m Run
- 10 DB Push Press 50/35#
- 15 TTB
- 50' DB Front Rack Walking Lunge 50/35#
Wednesday 04/24/24
It’s Wednesday, we are doing conditioning! In this workout, you'll alternate between the rower and the Echo Bike every 2 minutes for a total of 20 sets. Your aim: to sustain a quick yet manageable pace throughout, ensuring consistent effort and leaving you with at least 1 minute of rest between sets.
A. ‘Accio’ -
Alternating Machines..
Every 2 Minutes x 20 Sets:
1 - 250/200m Row
2 - 12/8 Calories Echo Bike
Thursday 04/25/24
A. Segment Clean + Clean -
Every 2 Minutes x 6 Sets:
- 1 Segment Clean + 1 Clean @ 70-75%
B. Clean Pull -
Every 2 Minutes x 5 Sets:
- 3 Reps @ 90-95%
B. Accessories
3 Sets Of:
- Barbell Good Morning x 8 Reps
- Box Jump x 5 Reps
- Weighted Side Plank x 30 Seconds/Side
This week our Cleans are getting heavier. We have a Segment Clean + Clean Complex. Be intentional with your positions — aim to keep the bar close and have seamless timing. Our Clean Pulls are continuing to get heavier. Next cycle we will continue to see Clean Pulls but with lower volume and heavier loading.
Friday 04/26/24
A. Bench Press -
4 Sets:
- 8 Reps @ 60-65% of 3RM
*3-5 Strict Pull-ups After Each Set
B. ‘Obliviate’
12-9-6-3:
- Power Clean 155/105#
- Strict Handstand Push-Up
Today's Bench Press session involves a higher volume at moderate weight. Next week, we'll retest our 3RM. After each set perform a set of Strict Pull-ups focusing on perfect form.
‘Obliviate’ is a quick chipper including Power Cleans and Strict HSPU. Aim to perform quick singles on the Power Cleans, conserving energy for the SHSPU. Break up the HSPUs early into manageable sets to maintain form and avoid failure, aiming for smooth transitions between movements to minimize rest time.
Saturday 04/27/24
Partner WOD
‘Wingardium Leviosa’ -
4 Rounds of:
*Split Reps Evenly With A Partner
- 200m DB Farmer's Carry 50/35# (switching as needed)
- 50/40 Calories Echo Bike
- 100 Double Unders
- 20 DB FR Squats 50/35#
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Overhead Squat -
Every 2:00-2:30 x 5 Sets:
- 3 Reps @ 80-85% of 1RM
B. Accessories -
3 Sets Of:
- Barbell Bulgarian Split Squats x 5/Side
- DB Cuban Press x 8-10 Reps
- Dual DB/KB Farmer Carry x 100'
This week, we're ramping up the intensity for Overhead Squats by adding 5-10% to the load. Get ready to test a 1RM Overhead Squat next Saturday. As for accessories, push yourself to lift heavier on Split Squats compared to last week, and focus on gradual progression with the Cuban Presses and Carries.
Sunday 04/28/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong