Monday 10/24/22

A. Back Squats
Every 2 minutes:
- 6 @ 65% of 3RM
- 4 @ 75%
- 2 @ 85%
- 6 @ 70%
- 4 @ 80%
- 2 @ 90%

B. Hocus Pocus
3 rounds for time:
- 400m Run
- 21 Pull-ups
- 15 Front Squats 95/65#
- 9 Power Snatches 95/65#

We’re going up on the weight for our wave loading Back Squats! The percentages are high since we are going off our 3RM so the last weight should be pretty tough, however don’t sacrifice your form! Scale the percentages if you need to.

It may be the last nice day for Running before it gets too cold! You should move steadily through these 4 movements. Challenge yourself to complete large sets of Pull-ups using the technique you learned from last cycle. The barbell weight should be light enough to do unbroken Squats and Snatches.

Tuesday 10/25/22

A. Casper
30 rounds for time:
- 5 Push-ups
- 4 Alternating Dumbbell Snatches 50/35#
- 3 Toes-to-Bar

Doing 5, 4, 3 reps of a movement seems very doable if not easy, but doing 30 rounds will get spicy! Don’t make the mistake of calculating how many reps that is total! Make sure you have a whiteboard or chalk to keep track.

Wednesday 10/26/22

A. Ring Progressions
Every 90 seconds:
- 4 sets 6-10 False Grip Ring Row
- 3 sets 30-45 sec Lacrosse Ball False Grip Active Hang
- 3 sets 30-45 sec False Grip Chest at Rings Hold

B. Beetlejuice
9-Minute AMRAP:
- 20/16 cal Row
- 8 Box Jump Overs 24/20"
- 7 S2OH 135/95#

We will progress the grip and pull portion of the Ring Muscle Up using a False Grip and Lacrosse Balls. The False Grip is a great tool to get your first Ring Muscle Up. Unfortunately it’s not the most comfortable technique to practice, similar to using a hook grip in weightlifting. Everyone uses a hook grip, right?

Beetlejuice, Beetlejuice, Beetlejuice! This horrific workout will be quick and gritty. Going from the Row to the Box Jump-Overs will have your legs feeling juiced up for the S2OH. Using a Push Jerk will be the most efficient for most athletes, but if you want a chance at beating the legendary Mosio, you may have to speed up those reps in the later rounds using a Push Press.

Thursday 10/27/22

Olympic Weightlifting

A. Split Jerk
5 sets:
- 2 SJ @ 80-90% of 3RM C&J
*rest 60-90s after each set

B. Jerk Dips
4 sets:
- 3 Clean Pulls @ 100-120% of 1RM clean
*rest 60-90s after each set

C. Tall Jerks
Tall Jerk starting from shoulders with feet flat on the ground:

4 sets:
- 3 Reps @ 15-25% of 1RM Split Jerk
*rest 60-90s

D. Banded Burnout
3 rounds of:
- 30s max Banded Pull Apart
- 30s max Banded Tricep Extensions
- 30s max Banded Lat Pull Down
- 30s max Banded Bent Over Row
*60-90s rest

In Oly this week, we are focusing on the Split Jerk. Starting with some heavy Split Jerks, pay attention to how the weight feels in the Dip and Catch position. You can adjust your elbow or torso position with the Jerk Dips, and the lock-out and foot position in the Tall Jerks. We will be starting from the typical Jerk rack position with the Tall Jerks, so using an aggressive press will be crucial.

Friday 10/28/22

A. Clean Complex
Every 2 mins for 6 sets:
- Low Hang Squat Clean
- Low Hang Power Clean
- Hang Squat Clean
- Hang Power Clean
- Squat Clean
- Power Clean
*65-75% of Clean Complex sets 1-3
*75-85% sets 4-6

B. Scream
12 Minute EMOM
Min 1 - 8 Single-arm Devils Press 50/35#
Min 2 - 8 Single-arm DB Thrusters
Min 3 - Max Double-under

In last week’s Clean Complex work, we focused on pulling under fatigue. This week we are focusing on getting under the bar at different heights and in all three positions we saw in the test complex. Your legs will be feeling these Squat Cleans, so build slowly and take your time with each Clean.

We are progressing last week’s EMOM to 12 minutes and breaking out the DB! The DB movements should take around 30-45s each round, so try to give yourself 10s to transition from the Double-unders to the DB. Let’s see who can go unbroken on the double-unders each round.

Saturday 10/29/22

A. Halloweentown
For time in teams of 2:
- 30 Rope Climbs
- 300 Wallballs
- 3000m Row
Partition as you see fit.

Olympic Weightlifting

A. Snatch From the Blocks
3 sets from the blocks, starting just below the knee:
- 1 Snatch
- 1 Power Snatch
@80-90% of 3RM
rest 90-120s after each set

B. Snatch From the Blocks
3 sets from the blocks, starting just above the knee:
- 1 Snatch
- 1 Power Snatch
@80-90% of 3RM
rest 90-120s after each set

C. Snatch Grip Behind the Neck Push Press
3 sets of:
- 3 reps @ 70-80% of 1RM Snatch

D. Snatch Balance
3 sets of:
- 1 rep @ 70-80% of 1RM Snatch

E. Power Output
4 sets:
15 cal Echo Bike Sprint
50ft Broad Jump
*rest as needed

Sunday 10/30/22

Endurance Class

Feast Members, please check SugarWOD for this week’s Endurance Programming.

Rest Day. Get out and enjoy life!

#FEASTONLIFE
#Feaststrong