Vigor Week 3
Monday 8/15/22
A. Deadlift
Every 2 minutes for 6 sets
- 5 reps with a 2-3” deficit @55-65%
B. Erik the Red
21-15-9
- Handstand Push-ups
- Echo Bike cals
C. Cool Down
5-10 minutes of a Banded Hamstring Stretch
We hope everyone liked the slow eccentric work we focused on last week. This week we will be working on getting a strong pull off the floor with deficit Deadlifts. These might be too challenging for some who don’t quite have the mobility or strength to keep a strong back position from the floor to the knee, so don’t be afraid to talk with the coach for an alternative.
For our Metcon for Monday we have a quick sprint with Handstand Push-ups and Echo Bike cals. The goal for this is to go all out on the round of 15 and 9. The first 21 be done at a moderate pace so you don’t burn out.
Tuesday 8/16/22
A. Kipping Pull-Ups
12 min EMOM
Min 1 - 15/13 cal Row
Min 2 - 10-12 Kipping Pull-ups
B. Freydís Eiríksdóttir
3 rounds for time:
- 12 Hang Power Cleans 95/65#
- 24 Wallballs 20/14#
- 36 Double unders
C. Cool Down
5-10 minutes bottom of the Squat Hold
We are adding some conditioning to our Kipping Pull-up day. This should help us get comfortable with going right into a big set of Pull-ups after the grip and lungs are fatigued. If 10-12 Kipping Pull-ups seem impossible, scale down to a number you can finish within 30s.
We are taking a break from the Floor Press this week to work on everyone’s favorite movement Wallballs! Can you go unbroken each round?
Wednesday 8/17/22
A. Ragnar Lothbrok
15 rounds for time
- 5 Power Snatch @ 75/55#
- 5 OHS
- 5 Burpee Over the Bar
B. Cool Down
5-10 minutes of Nasal Breathing on any machine
For our endurance work this week, we will be pulling out the barbells. This will be a workout where going fast on the first 5 sets will feel good, but will drop off fast once the fatigue sets in. Try to give yourself a breather after each round so you can keep the same pace or even increase your pace at the final 3-5 rounds. Don’t skip out on the cool down after this one. You’ll need it!
Thursday 8/18/22
Olympic Weightlifting
A. Push Press
Every 2 minutes for 6 sets:
- 4 reps with a 3s negative from the top @ 55-65%
B. Front Squat
Every 2 minutes for 6 sets:
- 3 reps with a pause at parallel for 2-3s on the way down @ 60-70%
C. Structural
4 rounds for quality:
- 12-15 Banded Bent Over Rows
- 12-15 KB Woodchoppers
- 6-8/side Shoulders and Feet Elevated Single Leg Hip Thrusts
We are continuing our pause work this week with both the Press and the Squat. The Push Press will have an eccentric load with a focus on the timing for the subsequent rep. The Squat will test if you know where your parallel is. After you pause, you will complete the rest of the Squat below parallel before explosively standing back up.
Friday 8/19/22
A. Elevator Single Arm DB Press
5 sets of:
- 5/side @ moderate to heavy
*rest 60-90s after each set
B. Dumbbell Lateral Lunge
5 sets of:
- 5/side @ moderate to heavy
*rest 60-90s after each set
C. Bjorn Ironside
3 sets of:
- 400m Run
- 12 DB Snatches 50/35#
- 10 Box Jump Overs 24/20”
Rest 1 minute after each set. Your score is a combined time.
D. Cool Down
400m Walk with friends
Friday’s unilateral work will be Elevator Presses and Lateral Lunges. These will test your strength, stability, and mobility.
Friday’s sprint work will be a combined time over all 3 sets! Use that rest to practice the diaphragmatic breathing we have been working on to calm your breathing so you can stay consistent on the Run each round.
Saturday 8/20/22
A. Gunnar Hamundarson
For time:
- 2 min Bike OR Row for max distance (separate machines working together)
60 sec rest walk
(share the work for the following)
- 50 Hang Power Cleans 95/65#
- 50 Double DB Box Step Overs 24/20”, 50/35#
- 50 Pull Ups
- 50 Double DB Box Step Overs
- 50 Hang Power Cleans
60 sec rest walk
- 2 min Bike OR Row for max distance (separate machines working together)
(TTT Endurance 7/16)
Olympic Weightlifting
C. Structural
4 rounds for quality:
- 100ft Farmers Carry @ Heavy
- 60s Weighted Wall Sit @ Heavy
- 6/side 3-4s Negative step Downs
- 45-60s Ring Plank
A. Overhead Squats
Every 2 minutes for 6 sets:
- 3 reps with a Tempo 3-1-1-1 @75%
B. Low Hang Power Clean
Every 2 minutes for 6 sets:
- 3 reps with a 3s pause in the catch @75-80%
Sunday 8/21/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!