Vigor Week 4
Monday 8/22/22
A. Tempo Deadlift
Every 2 minutes for 6 sets:
- 4 Eccentric pause DL’s (2-3s pause at mid-thigh, above the knee, below the knee) 60-70% of 1RM
B. Babe Ruth
12-minute AMRAP:
- 20/16 cal Row
- 16 HSPU
- 12 Pistols
C. Cool Down
5-10 minutes of a coach led mobility
Eccentric work is back with a twist! We will be progressing our eccentric work with a pause at the thigh, top of the knee, and below the knee. This will help us build positional awareness around the most challenging parts of the Deadlift. If you or someone you know is having any pain with these movements please consult your coach for an alternative.
Our conditioning work for Monday will be a hard-hitting triplet, each movement should take less than 2 minutes, so we are looking to get 2-3 rounds in the 12 minutes.
Tuesday 8/23/22
A. Kipping Pull-Ups
Every 90s for 8 sets:
- 5-7 Kipping Pull-up with a 2-3s negative
B. Hank Aaron
5-minute AMRAP
- 15 Box Jumps
- 20 Single-arm Dumbbell Snatch 50/35#
*rest 2 minute
5-minute AMRAP
- 15 Box Jump Overs
- 20 Single-arm Dumbbell Thruster 50/35#
C. Cool Down
5-10 minutes Shoulder Banded Distraction
For this week’s Kipping work, we will be controlling ourselves down with a 2-3s negative. This will help us build some strength with our Kipping Pull-up. if you are able to, try to hold on to the bar for all 5-7 reps. This will help us build grip strength and kipping experience from a dead stop.
Floor Press may make a come back next week, but for this week we have a back-to-back AMRAP. The first AMRAP will have 17.1 vibes without the Burpees (phew). The second AMRAP will have quicker movements which will allow you to get more rounds than you may want to sprint in the 5 minutes. Pick an aggressive pace and stick to it! You can do anything for 5 minutes.
Wednesday 8/24/22
A. Ty Cobb
30-minute AMRAP
- 50 Burpees
- 50 Wall Balls
- 50 TTB
- 50 Front Squat 95/65#
B. Cool Down
5-10 minutes of Nasal Breathing on any machine
We have a 30-minute grind for Wednesday’s endurance. We have Coach Anna and Terri’s favorite movements all rolled into one AMRAP. We suggest planning rest periods for each movement. One possibility would be making this an EMOM by doing 10-15 reps for the Burpees and TTB and doing 15-25 Wallballs and Front Squats. This way you can slow yourself down on the first round and possibly speed up for the last 5 minutes.
Thursday 8/25/22
Olympic Weightlifting
A. Strict Press
Every 90s for 4 sets
- 3 Strict Press @ 57-67% of 3RM Push Press
B. Push Press
Every 90s for 4 sets
- 3 Push Press @ 70-80% of 3RM Push Press
C. Front Squat
Every 2 minutes for 6 sets
- 3 Front Squats @70-80% of 1RM
C. Structural
4 rounds for quality
- 4-5/side Landmine Trunk Rotations
- 12-15 Banded Lateral Delt Raise
- 8-10 Single Arm Banded External Rotation to Press
- 8-10 Kneeling Banded Pallof Press
Oly will be getting heavy so we are dropping a few reps so we can keep up with these high percentages. If you have skipped a few weeks drop the percentages to a doable weight focusing on technique.
Friday 8/26/22
A. Dumbbell See-Saw Row
5 sets of
- 10/side See-Saw Row @moderate to heavy
+
- 50ft Farmers Carry
rest 60-90s
B. Elevator Single Leg Step Down
5 sets of
- 3-5/side 2s Pause (at middle and just before heel hits the floor, on the way up and down)
rest 60-90s
C. Ted Williams
3 sets of
- 500/400m Row
-8 Lateral Burpee Over the Rower
*rest 1:1
Score is slowest time
D. Cool Down
400m Walk with friends
For Friday’s unilateral work, we have See-Saw Rows and Farmers Carry. This will help us progress our pulling and work on our grip and core strength. For our leg work, we are bringing the elevator to our Step Downs. This will help us lock in our hip and knee position for each leg.
Friday’s sprint work will progress our Row sprints with Lateral Burpees Over the Rower. This will have the same work to rest ratio, so use the row paces we completed two weeks ago and plan out what will be a pace you can consistently do. Your score will be your slowest time.
Saturday 8/27/22
A. Willie Mays
AMRAP 15 minutes (split up the work anyway)
4-8-12-16-20-etc…
Power Snatch 95/65#
Echo Bike Cals
-rest 5 minutes
AMRAP 15 minutes (split up the work anyway)
10-20-30-40-50-etc…
Row Cal
Push Jerk
Olympic Weightlifting
C. Hang Power Clean + Front Squat
Every 90s for 6 sets
- 2-3 reps @ 80-85% with 2s pause at catch into Front Squat
D. Structural
3-4 rounds for quality
- 8-10 Z Press @ moderate to heavy
- 100ft Banded KB Farmers Carry
- 12-15 Seated Banded Row
A. Snatch Grip Sots Press
Every 90s for 4 sets
- 5 reps @ easy to moderate
B. Overhead Squat
Every 90s for 4 sets
- 3 reps @ 80-85%
Sunday 8/28/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!