Monday 9/4/23

Happy Monday Friends! The Gym is closed today — get outside and enjoy the weather + your day off. See you tomorrow!

Tuesday 9/5/23

A. Deficit Deadlift -
- Build To A Tough Double @ 2" Deficit
OR
- 5x5 @ RPE 5-6

B. ‘BRAMBLEBERRY CRISP’
For Time:
- 8 BMU
- 16 DB Snatches 50/35#
- 32 Wallballs 20/14#
- 16 DB Snatches 50/35#
- 8 BMU

Today we are doing a mix of Monday + Tuesday programming. Class will start with building to a heavy double Deficit Deadlift. You will not be able to lift as much from a deficit— be sure to start lighter than if from the ground. Deficit Deadlifts can increase our pulling strength for Deadlifts and Clean/Snatch Pulls.

‘BRAMBLEBERRY CRISP’ is a fun Gymnastics/Lifting Metcon. The goal is to keep moving and maintain form along the way. Pick a part of the workout that is in your wheelhouse and try to go unbroken! And then pick a part that you could slow down and focus on your breathe and perfect reps.

Wednesday 9/6/23

A. ‘POWDERED JELLY DONUT’
Every 6 Minutes x 5 Sets:
0:00-0:30 - Wall Facing HS Hold
0:30-3:00 - Machine @ Steady Pace
3:00-3:30 - Hollow Hold
3:30-6:00 - Machine @ Steady Pace

Happy Wednesday! Today we have a 30-minute workout with no programmed rest. The focus is slow and steady machine work with some HS and Hollow Body Holds to break it up. To build aerobic capacity we want to be working in Zone 2. Think about a 5-6 out of 10 effort today!

Thursday 9/7/23

A. Snatch Drills -
EMOM x 6:
Min 1 - 5 Sotts Press
Min 2 - 5 Drop Snatches

B. Snatch Lift-Off + Snatch -
Every 2 Minutes x 6 Sets:
2 Snatch Lift Offs + 2 Snatches
@65-70%

C. Speed Squats
Every 45 sec x 10 Sets:
- 3 Back Squats @ 50%

We are starting with Snatch drill work followed by Snatch Lift-offs + Snatches. Drop quick and catch with strong arms on the Drop Snatches. This week we have 2 Lift-offs and 2 Snatches at 5% heavier than last. Speed Squats are heavier with less sets, remember to focus on standing up fast! In week 4 we will switch to Speed Pulls.

Friday 9/8/23

A. Bench Press -
Build To A Heavy 5 Reps

B. ‘Gooey Butter Cake’ -
AMRAP 12:
- 18 TTB
- 12 Strict HSPU
- 6 Box Jump Overs 30/24"

This week we are building to a heavy pressing movement. Who doesn’t love Bench day!? Focus on building to a confident heavy 5 reps today and calling it before you fail any reps.
’Gooey Butter Cake’ is a Gymnastics AMRAP that will force us to break things up. Focus on small sets that allow you to keep moving and not burn out. Even if you can do the first round unbroken— don’t!!

Saturday 9/9/23

’BUTTERCREAM BIRTHDAY CAKE‘ -
With A Partner...
4 RFT:
- 400m Run
- 20 DB Goblet Squats 50/35#
- 20 Burpees Over DB
- 100' Single Arm DB Front Rack Walking Lunges

*Partners Run Together

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

Olympic Weightlifting

A. Jerk Drills -
3x5 Strict Press In Split Stance
3x5 Jerk Dip + Drives
3x5 Tall Jerk

B. Jerk Drive + Split Jerk -
Every 90 Seconds x 8 Sets:
2 Jerk Drives + 1 Split Jerk @ 70-75%

C. Deficit Floating Clean Pulls
- 5x3 @ 75-80 % Of 1RM Clean

Another week of hammering in our Jerk Drives. This week we have more volume with 8 sets. Be sure to take your time with the Jerk drills, this is our opportunity to fine tune our technique!! Clean Pulls are heavier than last week. One More week of this and then we will switch it up!!

Sunday 9/10/23

Check Streamfit for SUNDAY SWEAT Class

Rest Day. Get out and try something new!

#FEASTONLIFE #FeastStrong