Persist Week 7

Monday 6/17/24

B. ‘Level’ -
30-24-18-12 Reps Of:
- Single Arm DB Hang Power Clean 50/35#
- Single Arm DB Push Jerk

A. Pause Deadlift -
4 Sets:
Set 1 - 3 Reps @ 70%
Set 2 - 3 Reps @ 75%
Set 3 - 3 Reps @ 80%
Set 4 - 3 Reps @ 85%
% BASED OFF OF 3RM

Hey Feast Fam this is week 2 of Pause Deadlifts, we are up 5% from last week. Be intentional without your movement and be sure to fully pause below the knee each rep!

‘Level’ is a chipper designed to enhance unilateral strength and engage our core. The goal is to maintain a steady pace throughout the workout and to avoid rushing through the movements. Focus on maintaining equal effort and perfecting the technique for each arm as you progress through the workout!

Tuesday 6/18/24

Today's workout is a spicy blend of cardio and muscular endurance, designed to keep you moving consistently. Here’s a breakdown to help you pace each part effectively:
Rowing:
Start at a moderate pace to conserve energy for the rounds ahead. Focus on maintaining consistent strokes per minute to keep your rhythm steady.
Running:
Pace your runs to maintain a steady speed. Use the 600m and 400m runs to push the pace slightly as the distances decrease.
Wallballs and Burpees:
Break these movements into manageable sets from the beginning to avoid burnout. Aim for a steady cadence and avoid prolonged breaks.

Remember, the key is to move consistently and pace each segment wisely. Let’s get after it and make the most of this workout!

A. ‘Was It A Cat I Saw’ -
For Time:
- 1,000m Row
- 40 Wallballs 20/14#
- 800m Run
- 30 Burpees
- 750m Row
- 30 Wallballs
- 600m Run
- 20 Burpees
- 500m Row
- 20 Wallballs
- 400m Run
- 10 Burpees

Wednesday 6/19/24

Class is kicking off with some Upper Body Strength and Accessories followed by a METCON that will build your Echo Bike and TTB Capacity. For ‘Radar’ pace the bike to focus on maintaining a steady cadence throughout without burning out too early. Utilize a strong kip to generate momentum for TTB and plan to break these up into small quick sets. Use the 1-minute rest between sets to recover breathing and prepare mentally for the next round!

A. 4 Sets -
- Wall Facing HS Hold x 45-60 Seconds
- Single Arm DB Row x 6-8 Reps / Side
- Band Pull Apart x 15 Reps

B. ‘Radar’ -
5 Sets Of:
AMRAP 2:
- 20/15 Calories Echo Bike
- Max TTB Remaining Time
* Rest 1 Minute Between Sets

Thursday 6/20/24

A. Front Squat -
Take 20 Minutes To Build To A 1RM

B. Cool Down -
3-4 Sets Of:
- Box Jump x 5 Reps
- SA Suitcase Carry x100' / Side
- Weighted Plank x 30 Seconds

Let’s bring the energy today!!! We are finally putting all of our hard work to the test today by building to a 1RM Front Squat. Plan to make consistent jumps and take plenty of rest as you build in weight. Come in ready to lift heavy and to hype up your friends in class! The cool down aims to reinforce our explosive power, unilateral strength, and core stability.

Friday 6/21/24

A. Strict Pull-Up -
- 5x2 @ 100% @ 11X2
* 10-12 Band Face Pulls After Each Set

B. ‘Never Odd Or Even’ -
AMRAP 12:
- 24 Double Unders
- 12 DB Box Step-Ups 50/35#
- 6 Strict HSPU

This is our last Strict Pull-Up session before we retest our 3RM next week. In our next cycle, we will be moving on to the Strict Press.

‘Never Odd Or Even’ is an AMRAP designed to keep us moving with a lower rep scheme. The goal is to maintain a consistent pace across the 12 minutes. Stay relaxed and aim for unbroken Double Unders. Use a slow and steady cadence on the step-ups to catch your breath. Focus on strong form for the HSPU, scaling or breaking them up as needed to avoid failure.

Saturday 6/22/24

Olympic Weightlifting
A. Power Snatch -
Take 15-20 Minutes To Build To a 1 RM Power Snatch

B. Accessory -
3 Sets Of:
Cool Down:
- Snatch Sotts Press x 8-10 Reps
- Weighted GHD Hip Extension x 8-10 Reps
- Half Kneeling Rotational Ball Throw x 8 Reps / Side

Today we are retesting our Power Snatch 1RM! Have a plan to lift every 2 or so minutes, increasing the weight by 5-10 pounds each set. When the weights are light, perform 3-5 singles; with moderate weights, perform 2 singles; and when the weights get heavy, perform 1 single. Focus on maintaining a consistent setup and approach the barbell with confidence today! The accessory workout focuses on enhancing shoulder stability, posterior chain strength, and core rotational power