Flux Week 4
Monday 10/31/22
A. Ring Progressions
Every 90 seconds:
- 4 sets of 3-5 Low Ring Transitions
- 3 sets of 3-5 Banded Ring Transitions
- 3 sets of 3-5 Hips to Rings or Bar to Rings (w/ Partner to spot)
B. Mutton Chops
10-minute AMRAP:
- 8 Ring Muscle-ups
- 12 Box Jump Overs
- 16 Wall balls 20/14#
This is our third week of progressing the Ring Muscle Up. We have learned how to use a False Grip and tested our strength pushing and pulling on the rings. Now let’s see if we can get comfortable getting over the rings. The turnover is one of the most challenging parts of the RMU, so even if you have a couple of RMUs, you can still learn a lot about efficiency with these Low-Ring and Banded drills.
For our conditioning piece, we get to see if our RMUs are feeling a little smoother after all those turnover drills. 8 Ring Muscle Ups is going to be tough for most to do unbroken, so plan on breaking those up into sets of 3-5 to stay consistent between the rounds. The Box Jump Overs and Wall Balls should be done unbroken every round, so don't drop that ball.
Tuesday 11/1/22
A. Gunslinger
15 Minute AMRAP:
- 20 Handstand Push Ups
- 15 Deadlifts 155/105#
- 10 Toes-to-Bar
Right into
- 1-mile Run
- 50 Bar Facing Burpees
Endurance is back on Tuesday mixing together an AMRAP and a “for-time” piece together. The focus for this one is to slow yourself down on the AMRAP, so you can drop the hammer on the Mile Run and 50 Bare Facing Burpees. Sausage this workout has your name written all over it!
Wednesday 11/2/22
A. Clean Complex
Every 2 mins for 6 sets:
- Squat Clean
- Front Squat
- Power Clean
- Front Squat
- Squat Clean
*70-80% of Clean Complex sets 1-3
*80-90% sets 4-6
B. Balbo
3 rounds for time:
- 15/12 Cal Row
- 15 Thrusters 95/65#
Cleans this week will have a lot of squatting, so don’t forget your knee sleeves! We’re going a little heavier this week, but it is only 5 movements like our test week.
Balbo will be a quick burner after all that Clean work. Although this is a sprint, don’t go too hot out the gate!
Thursday 11/3/22
Olympic Weightlifting
A. Split Jerk
7 sets:
- 1 Split Jerks @ 85-95+% of 3RM C&J
*rest 60-90s after each set
B. Jerk Dips
4 sets:
- 2 Jerk Dips @ 110-130% of 1RM Clean
*rest 60-90s after each set
C. Tall Jerks
Tall Jerk (starting from chin with feet flat on the ground)
4 sets:
- 2 Reps @ 20-30% of 1RM Split Jerk
*Rest 60-90s
In Oly this week, we are progressing our Split Jerk to heavy singles and increasing the load on the Jerk Dips and Tall Jerks. We are also moving the starting position of the Tall Jerks to the chin. This will give us less time to get under that bar, so be aggressive with the lock-out position.
Friday 11/4/22
A. Back Squats
Every 2 minutes:
- 6 @ 70% of 3RM
- 4 @ 80%
- 2 @ 90%
- 6 @ 75%
- 4 @ 85%
- 2 @ 95%
B. Van Dyke
For time:
- 60/48 Cal Echo Bike
- 120 Double under
- 60 Dumbbell Snatch 35/50#
- 60 Push-ups
Nothing crazy with the Back Squats this week, just increasing the load. If you feel any loss in position in your Back Squat drop down the percentages.
We are capping the week off with a chipper! This will be tough on the legs and grip. Plan to go slower than you think on the Bike to get the Double unders done in 2 sets and possibly going unbroken on the Dumbbell Snatches. As always, focus on a strong midline on those Push-ups!
Saturday 11/5/22
A. Short Boxed
in teams of 2
20-Minute AMRAP:
- 50 Wallballs 20/14#
- 40 Sit-ups
- 30 Pull-ups
- 200m Run (together)
*Split reps evenly
Olympic Weightlifting
A. Snatch From the Blocks
3 sets from the blocks (starting at the mid-thigh)
1.1.1 Snatch
@65-75% of 3RM
- rest 5-10s after each rep
- rest 90-120s after each set
B. Snatch From the Blocks
3 sets from the blocks starting just above the knee
1.1.1 Snatch
@75-85% of 3RM
rest 5-10s after each rep
rest 90-120s after each set
C. Snatch From the Blocks
3 sets from the blocks (starting just below the knee)
1.1.1 Snatch
@85-95% of 3RM
rest 5-10s after each rep
rest 90-120s after each set
D. Sled
3-5 minutes of
Sled Pull and Push @ moderate weight
*use weight belt to pull
Sunday 11/6/22
Endurance Class
Feast Members, please check SugarWOD for this week’s Endurance Programming.
Rest Day. Get out and enjoy life!