Elevate Week 1

Monday 7/08/24

B. ‘Big Apple Red’ -
'Karen'
For Time:
- 150 Wallballs 20/14#

A. Clean Complex -
Every 2 Minutes x 8 Sets:
- 1 Power Clean + 1 Hang Clean + 1 Front Squat

Happy Monday, this week we are easing into our next cycle, ELEVATE. This cycle is designed to challenge us to raise the bar with our training. Our class strength focuses this cycle are Front Squats and Strict Press. Olympic Weightlifting classes will be geared towards Jerks and Snatches. Throughout July, expect to see more functional bodybuilding, the workout ‘Karen,’ and a retest of the workout ‘Fran.’ In August, we will incorporate interval-style training, the workout ‘Grettel,’ and a retest of ‘Nancy.’

Today kicks off with a Clean Complex. Across the 8 sets, we will start light and build to a heavy complex for the day. The goal is to prioritize technique as you increase the loading.

'Big Apple Red' is our July test and is more commonly known as 'Karen'. 150 Wall Balls is quite the challenge, so here are some tips: breathe with each rep, divide the reps into manageable sets, hold the ball at face level, consider "butterflying" your arms to rest them, and use leg drive to propel the ball. Good luck on this workout Feast Fam annnnd be sure to roll out + do some lower body mobility after this one, your quads will thank you!

Tuesday 7/09/24

Week 2 of Strict Press, this week we are increasing our loading by 5%. ‘Lincoln Park After Dark’ is a couplet where we will work our way down and back up in reps. Keep in mind that by the end, it will be a total of 81 reps of each movement. Aim to control your breath and go unbroken on the Dumbbell Snatches. Work at a slow and steady pace on the Hand Release Push-Ups. Try not to take any prolonged rest periods and be prepared for an upper body burn!

A. 4 Sets Of -
- Strict Press x 8 Reps @ 60-65%
- Single Arm DB Row x 6-8 Reps / Arm

B. ‘Lincoln Park After Dark’ -
21-15-9-15-21 Reps Of:
- DB Snatches 50/35#
- Hand Release Push-ups

Wednesday 7/10/24

We have a lonnnnng one today! The goal is to maintain a steady pace throughout ‘Funny Bunny’. Find a running pace that allows you to control your breath. Aim for quick sets to chip away at the Toes-to-Bar. Break up your Double Unders into 2-3 sets to help manage your heart rate. Focus on form and breathing during the lunges, and try to hold onto the barbell to complete all 20 reps unbroken. And don’t forget to start SLOWER than you think!

A. ‘Funny Bunny’ -
AMRAP 28:
- 800m Run
- 20 TTB
- 60 Double Unders
- 20 Alternating Barbell Reverse Lunges 75/55#

Thursday 7/11/24

A. Push Jerk -
Every 2 Minutes x 6 Sets:
- 3 Push Jerks With 2 Second Pause In Catch
Sets 1-2 @ 60%
Sets 3-4 @ 65%
Sets 5-6 @ 70%

B. 4 Sets Of -
- Jerk Drive x 5 Reps @ 100%
- Forearm Plank x 60 Seconds

C. Accessories -
3 Sets Of:
- DB Arnold Press x 8-10 Reps
- Front Plate Raises x 10-12 Reps
- Suitcase Carry x 100'/Side

On Thursdays this cycle we will be working on Jerks. We will have 4 weeks of Push Jerks followed by 4 weeks of Split Jerks. This week we are focusing on receiving the barbell in a strong position by pausing in our catch for 2 seconds each rep. Parts B & C are movements that will help build upon our Jerk strength, technique, speed, timing, and stability.

Friday 7/12/24

A. ‘Gelato On My Mind’ -
EMOM 24:
Minute 1 - 15/12 Calories Echo Bike
Minute 2 - 4 Wall Walks
Minute 3 - 10 Front Squats 135/95#
Minute 4 - 10 Burpee Box Jump Overs 24/20"
Minute 5 - 12 Pull-Ups
Minute 6 - REST

Today's EMOM is a fun mix of cardio, skill and strength movements that will keep your heart rate elevated . As the workout progresses, fatigue will set in, push to maintain form and pace when that happens. Use the built in rest minute to recover and prepare for the next cycle to ensure you can sustain your effort throughout the workout!

Saturday 7/13/24

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting
A. Snatch Balance-
3x5 @ 40-50% Of Snatch 1RM

B. Snatch -
Every 2:30 x 5 Sets
- Snatch x 1.1.1
Sets 1-3 @ 70%
Sets 4-5 @ 75%

C. Accessories -
3 Sets Of:
- Snatch Deadlift x 5 Reps @ 90% Of Snatch 1RM
- Broad Jump x 5 Reps
- KB Sotts Press x 12 Alternating Reps

Great job last week on the 1RM Snatch. This week we are starting with Snatch Balances to work on our speed under the barbell and receiving consistently in a strong position. After we will do 5 sets of triples at 70-75% of our 1RM Snatch. Accessories this week consisted of: Snatch Deadlifts to build strength in our proper pulling positions, Broad Jumps to work on being explosive, and KB Sotts Press to build strength strength, stability and mobility!