GRIT Week 4
Monday 11/13/23
A. ‘Guns N’ Roses’ -
EMOM x 21 (7 Sets)
Min 1 - 16/12 Calories Echo Bike
Min 2 - 1 Clean Complex
Min 3 - Rest
Clean Complex
1 Clean + 2 Hang Cleans
*Start ~ 50% And Build As Able
B. Cool Down -
3-4 Sets Of:
- Goblet Curtsy Squat x 16 Alternating Reps
- Banded Hamstring Curls x 20-25 Reps
This week we are building to a Heavy Clean Complex while under fatigue from the Echo Bike. Pace the Echo Bike in order to keep your heart rate under control. Be sure to pick a calorie count that you can finish in ~ 45 seconds consistently. Take your time with the Clean Complex and pay attention to your breathing and bracing! Build a little each set keeping in mind it’s 3 Squat Cleans every round.
Today’s cool down is some lower body accessory work to hit some weak spots— don’t skip it!!
Tuesday 11/14/23
A. ‘Mötley Crüe’ -
4 Sets Of:
In 2:30 minutes, complete:
- 24/18 calorie Row
- 18 TTB
- Max Alternating Dumbbell Snatches 50/35#
*Rest 1 minute after each round
B. Cool Down
3-4 Sets Of:
- Parallette Shoot Throughs x 8-10 Reps
- Ring Row @31X2 x 8-10 Reps
- Side Plank x 45-60 Seconds / Side
‘Mötley Crüe’ is going to be a spicy one friends! Going from the Row to the TTB will fatigue your grip. Plan to break up your TTB into quick sets of small reps. Aim to remain unbroken on the DB Snatches in the remaining time. Be sure to drive with your legs each rep and find a pattern of breathing that allows you to keep moving! Goal is to have a minimum of 30 seconds on the DB Snatches, scale the Row and TTB as needed. Beware the minute of rest will go by FAST.
Wednesday 11/15/23
A. Strict Press
Every 2 Min x 5 Sets:
- Strict Press x 5 Reps @ 77.5%
- Band Lat Pull Downs x 10-12 Reps
B. ‘Kiss’
EMOM x 15:
Min 1 - 16 Box Jump Overs
Min 2 - 8 DB Bench Press 50/35#
Min 3 - Max Wall Walks
We are on week 4 of our current Strict Press cycle, once again we are adding 2.5%. See if you can stick to hitting 5 reps every set, these should feel heavy by the end!
‘Kiss’ will start off feeling easy but be challenging by the end of the 5 sets. Pace your Box Jump Overs to practice smooth reps and control your heart rate. Minute 2 will be your time to catch your breath, pick a weight that you can do 8 DB Bench Presses unbroken every round. Minute 3 will get hard fast so be sure to practice controlled reps, the goal here is to hit a consistent number every round!
Thursday 11/16/23
A. Block Power Clean -
Every 90 Sec x 8 Sets:
- 1 Block Pull + 2 Block Power Cleans
*Set Up So Bar Is At Mid Thigh
*Start ~ 50% and Build as Able
B. EMOM 8 -
- 3 Low Box Front Squats @ 50-55%
C. Accessory
3-4 Sets Of:
- Sorenson Hold x 30 Seconds
- Lateral Sled Drag x 50' / Side
- Dual DB Farmer Carry x 100' (Heavy AF!)
We are continuing to pull from the blocks, this week our set up will be slightly higher than previous weeks. Pulling from mid thigh will force us to generate more power in less time, start light and build as able. Use the Pull to feel out the movement and work to replicate the same Pull for your 2 Block Power Cleans.
This is our first week of Low Box Front Squats. We are kicking these off at a light percentage as we get comfortable with the movement. Each rep, sit all of the way down and pause on the box for 1 second, try to keep your elbows high as you explode up off of the box.
Friday 11/17/23
A. Jerk Complex -
Every 2 Min x 6 Sets :
- 2 Push Press + 1 Push Jerk
*Build To a Heavy Complex
B. ‘Journey’ -
AMRAP 12:
- 20 Double Unders
- 3 BMU
- 4 Power Snatches 135/95#
- 5 OHS
Our complex this week consists of 2 Push Press + 1 Push Jerk. We won’t be able to build as heavy this week as last week. Dial in on having a strong Dip + Drive on the Push Press and getting under the barbell quick on the Push Jerk.
‘Journey’ is going to be a full body workout. Try to remain unbroken on Double Unders and BMU. Perform quick singles on Power Snatches and plan to go right into the OHS after your fourth Snatch. Scale loading to something you can maintain doing 5 unbroken OHS. Goal is to achieve 5 rounds within 12 minutes.
Saturday 11/18/23
Partner WOD
A. ‘Aerosmith’ -
AMRAP 30:
In Teams Of 3
- 30 Bench Press 135/95#
- 30 Calorie Echo Bike
- 30 Deadlifts 225/155#
- 30 Lateral Burpees Over Barbell
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. EMOM x 5
- 2 BTN Push Press + 2 BTN Push Jerks @ Light Weight
B. Every 2 Min x 6 Sets
- Snatch Lift Off + Snatch Deadlift + Power Snatch
*Start at 60-65% and Build as Able
C. EMOM x 6
- 2 Low Hang Snatch Pulls @ 100+%
D. Accessory -
3-4 Sets Of:
- Dual KB Front Rack Marches x 45-60 Seconds
- DB Cuban Presses x10 Reps
- Pallof Press + Rotation x10 Reps / Side
Part A is a light BTN complex to warm-up our Overhead position. In Part B we will build to a heavy complex— be sure to use hook grip. Use the Lift Off and Deadlift to perfect your bar path for your Power Snatch! Part C we have Low Hang Snatch Pulls to train generating power from the Hang Position and hitting a strong extension at a heavier load. Stick around for accessories, these are designed to help us build a strong foundation for our big lifts.
Sunday 11/19/23
Check Streamfit for SUNDAY SWEAT Class
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong