Persist Week 5

June 2, 2024 Anna Stuck

Monday 6/3/24

B. ‘Fortnight’ -
Every 2:30 x 4 Sets:
- 16 TTB
- 12 Dual DB Front Squat 50/35#
- 8 Dual DB Box Step Over 24/20"

A. Deadlift -
Every 2 Minutes x 5 Sets:
Set 1 - 10 reps at 70%
Set 2 - 8 reps at 75%
Set 3 - 6 reps at 80%
Set 4 - 4 reps at 85%
Set 5 - 3 reps at 90%

Happy Monday!! This is our final week of this set and rep scheme for Deadlifts. For the next three weeks, we will focus on Pause Deadlifts.

‘Fortnight’ is an interval-style workout designed to challenge our core, legs, and cardiovascular conditioning. The goal is to push each set and maintain intensity across all four sets. Break up the TTB as needed, but aim to go unbroken on the Squats and Step Overs.

Tuesday 6/4/24

Today, we are working on a Jerk Complex to practice our technique for the Push Press, Push Jerk, and Split Jerk. Build up as able, but prioritize proper form. Focus on strong legs out of the dip and quick footwork.

Try not to trip during ‘Down Bad’! This workout is excellent practice for two skill movements: Double Unders and Handstand Push-Ups (HSPU). Strategize breaking up your Double Unders early to prevent burnout. The same goes for the HSPU—aim for small, quick sets to maintain quality form and avoid going to failure!

A. Jerk Complex -
Every 2 Minutes x 5 Sets:
- 3 Push Press + 2 Push Jerk + 1 Split Jerk

B. ‘Down Bad’
For Time:
- 100 Double Unders
- 21 HSPU
- 80 Double Unders
- 18 HSPU
- 60 Double Unders
- 15 HSPU
- 40 Double Unders
- 12 HSPU
- 20 Double Unders
- 9 HSPU

Wednesday 6/5/24

Today, we're taking on our June endurance test, where you can choose between three options—either a 6K Row, a 12K Bike Erg, or a 4 Mile Run—and we'll retest this in three months. To strategize, pace yourself evenly to avoid early fatigue and maintain a steady rhythm. Focus on consistent breathing and efficient movement to maximize performance and finish strong.

A. ‘Fresh Out The Slammer’ -
For Time...
Option 1:
- 6K Row

Option 2:
- 12K Bike Erg

Option 3:
- 4 Mile Run

Thursday 6/6/24

A. Front Squat -
Every 2 Minutes x 5 Sets:
Set 1 - 8 Reps @ 60%
Set 2 - 6 Reps @ 65%
Set 3 - 4 Reps @ 75%
Set 4 - 2 Reps @ 80%
Set 5 - Max Reps @ 85%

B. Every 90 Seconds x 4 Sets -
- 1 Clean Deadlift + 2 Hang Power Clean @ 65-70%

C. Every 90 Seconds x 4 Sets -
- 1 Clean Pull + 1 Power Clean + 1 Hang Power Clean @ 70-80%

We are building upon our Front Squat Work by going 5% heavier this week than last. We have two Power Clean Complexes emphasizing the Hang Power Clean to focus on being explosive through the top half of our pull and dropping under the barbell quickly. Being aggressive with extension is crucial in our Olympic Lifts.

Friday 6/7/24

A. Weighted Strict Pull-Up -
5 Sets Of:
- 2 Reps @ 80+%
*6-8 Ring Rows After Each Set

B. ‘Florida!!!’ -
EMOM 16:
Minute 1 - 12-15 GHDSU
Minute 2 - 10 Burpee Box Jump Overs
Minute 3 - Max Calorie Echo Bike
Minute 4 - REST

We have a few more weeks of working on our Strict Pull-Ups before retesting our 3RM. Today we are doing 2 reps at 80+%. You can build as able to maintain sound form. After each set we will perform a set of Ring Rows.

‘Florida!!’ is an EMOM that will keep our heart rates elevated! Be intentional with your breathing throughout the GHDSU and Burpee Box Jump Overs so you are ready to attack the Bike on Minute 3. Start the Bike at a pace you know you can maintain and aim to gradually push the effort across the minute.

Saturday 6/8/24

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

Olympic Weightlifting
A. Power Snatch Complex -
Every 90 Seconds x 8 Sets:
- 1 Hang Power Snatch + 1 Power Snatch + 2 OHS
*Build As Able

B. Accessory -
3 Sets Of:
- Snatch Grip Bent Over Barbell Row x 8-10 Reps
- Goblet Bulgarian Split Squat x6-8/Side
- Dual DB Overhead Carry x 100'

This week, we're honing our Power Snatch technique through 8 sets of a complex. Beginning with a Hang Power Snatch transitioning into a Power Snatch, we'll emphasize the crucial movements post-knee clearance during the pull. Strive to mirror the mechanics of the Hang Power Snatch in the upper phase of your Power Snatch Pull. We will end will 2 OHS to continue to build strength and confidence in our overhead position.

Sunday 6/9/24

CHECK STREAMFIT FOR SUNDAY SWEAT CLASS

Rest Day. Get out and try something new!

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