Vigor Week 7
Monday 9/12/22
A. Deadlift
Every 90s for 6 sets:
- 1-3 Deadlifts @ 80-90%
B. Camotes
Every 90s for 10 sets:
- 2 Wall Walks
- 1 Lateral Shuttle Runs (down and back 50ft)
*Each round shuttle runs increase by 1 for sets 1-8, then max shuttle runs after the wall walks for sets 9-10
C. Cool Down
- 5-10 minutes of coaches choice mobility flow
Last sets of heavy Deadlifts before we start de-loading next week. We’re going a little heavy this week, so make sure you keep the same technique you’ve been practicing the last few weeks. They introduced the Shuttle Runs in the Individual Quarterfinals and Age Group stages this year. We will be practicing our timing with the Shuttle Runs as well as our lateral movement. Even if you aren’t able to complete the work in the allotted 90 seconds in the later rounds, keep going to finish out the 15 minutes. Make sure to scale appropriately where you have at least 1 minute to do the Runs each round!
Tuesday 9/13/22
A. Kipping Pull-Up
Every 90s for 6 sets:
- 5 Kipping Pull-ups
- 3 Strict Pull-ups
B. Elote
5 sets for time:
- 8 Goblet Squats 53/35#
- 10 AKB Swings 53/35#
- 12 Goblet Lunges 53/35#
C. Cool Down
5-10 minutes of Nasal Breathing on any machine
We’ve seen some great progress in the Kipping Pull-up technique over the last few weeks. We’re going to work on that Pull-up strength under fatigue with the Strict Pull-ups coming after the Kipping ones. We know you all loved the Step-ups straight into Air squats and Lunges last week. Are your quads still sore? We’re going to do another leg burner with the Goblet Squats and Lunges this week. Movements should be done unbroken, so find an appropriate KB or Dumbbell to use for this workout.
Wednesday 9/14/22
A. Chicharrónes
25 min AMRAP:
3, 6, 9, 12... etc.
- Clean and Jerks 135/95#
- Bar Facing Burpees
- 30 Double Unders bt/w each round
*Decrease bar to 115/80# at the 10-minute mark
*Decrease bar to 95/65# at the 20-minute mark
B. Cool Down
5-10 minutes of Diaphragmatic Breathing
Mixing up this weeks long workout with some barbell work thrown in. We’re being generous and dropping the weight as this workout progresses! 25 minutes is a long time, so make sure you pace this one out. As the weight drops, try to push it hard for the last 5 minutes.
Thursday 9/15/22
Olympic Weightlifting
A. Push Press
20 Minutes to build to a 3RM
B. Front Squat
20 minutes to build to a 1RM
C. Mobility
10 min of coach led mobility/foam rolling
PR day! Let’s go!
Friday 9/16/22
A. Alternating KB Sotts Press
Every 90s for 5 sets:
- 5/side @ Moderate - Heavy
B. Weighted Single Leg Box Step Up
Every 90s for 5 sets:
- 5/side @ Moderate - Heavy
C. Huaraches
4 sets every 3 minutes:
- 10 Cyclist Squats
- 15/12 cal C2 Bike sprint
*Rest 2 minutes
D. Cool Down
400m Walk with friends
The single arm and leg work is getting heavier this week. Hopefully you’ve noticed improved stability over the weeks. Since everyone LOVED the Bike Sprints last week, let’s do some more! Is the C2 Bike going to be easier? Let’s find out!
Saturday 9/17/22
A. Raspados
For time with a partner:
- 100 Bench Press 135/95#
- 1-mile Burden Carry with 45/25# plate
- 100 Back Squats 135/95#
*Partners split work evenly
Olympic Weightlifting
A. Overhead Squat
Build to a 1 RM in 20 minutes
B. Hang Power Clean
Build to a 1 RM in 20 minutes
C. Mobility
10 min of coach led mobility/foam rolling
Sunday 9/18/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!