Radiance Week 8 (De-load)
Monday 7/11/22
A. Clean Complex
Every 2 minutes for 6 sets:
- 1 Clean Pull
- 1 Power Clean
- 1 Clean
- 1 Split Jerk
@50-60% of 1RM
B. 7 Eleven
For time:
10-15-20-15-10 Power Snatches 95/65#
Echo Bike cals (8-12-16-12-8 for smaller people)
We have finally made it to de-load week! We have built strength and worked on our clean and jerk technique over the last several weeks. On Monday we will be dialing in our technique with a light clean complex. Focus on catching the cleans and the jerk in a stable position before standing up.
7 Eleven will be just as fun as getting slurpees! This couplet will challenge your pacing skills. The weight should be light enough to do in at least sets of 5. Keep a consistent pace on the bike to keep your heart rate steady for the snatches.
Tuesday 7/12/22
A. Core Work
12 minute EMOM:
- Minute 1: 10-12 Toes-to-Bar
- Minute 2: 50 ft single arm suitcase carry 53/35#
C. FamilyMart
15 minute AMRAP:
- 100 Double Unders
- 30 Dumbbell Hang Clean and Jerk 50/35#
- 20 Burpee Box Jump-Overs 24/20'“
With all the ab work this cycle, you should have a core like Thor. Challenge yourself to keep the same number of toes-to-bar for all 6 sets.
FamilyMart will be a shoulder burner. You may want to break up each movement into sets to make sure you keep moving. Ensure you are getting full extension of your arm on the jerk with the dumbbell before bringing it back down.
Wednesday 7/13/22
A. Lawson
For time:
3 rounds of:
- 400m Run
- 10 Hang Power Clean 135/95#
- 10 Front Squats 135/95#
--Into--
3 rounds of:
- 500m Row
- 10 Hang Squat Cleans 135/95#
- 10 Shoulder to Overhead 135/95#
*35 minute time cap
This week for endurance we have running, rowing and barbell work. We have two triplets to complete in the time cap. Do you like the first or the second one better?
Thursday 7/14/22
Olympic Weightlifting
A. Strict Press
Every 2 minutes for 6 sets:
- 5 reps @ 60-70%
B. Pendlay Rows
Every 2 minutes for 6 sets:
- 8 reps @60-70%
C. Structural
4 rounds for quality:
- 50 ft Sled push
- 8-10 Strict weighted Pull-Ups
- 8-10 Strict weighted Dips
- 50 ft Dual Bottoms Up Kettlebell Rack Carry
OLY de-load week. Congratulations to those that PR’ed and those that came close! Even if you did not PR, we have noticed improved technique and confidence all around. What do you guys think is coming up for next cycle…?
Friday 7/15/22
A. Front Squat
Every 90s for 5 sets:
- 4 Squats @ 50-60% of 1RM FS
B. Back Squat
Every 90s for 5 sets:
- 4 Squats @ 50-60% of 1RM BS
C. Alto
For Time:
21-15-9
- Cal Row
- Pull-Ups
- Sumo-Deadlift High Pull 95/65#
We will be finishing up the week with some light squats. Hopefully you are still able to feel your legs! The squats will get us primed for our clean and jerk max day next week.
Alto is a repeat from 4/29/22. We had to bring back everyones favorite SDLHP! These movements combined will fatigue your pulling muscles. See if you can do bigger sets than last time.
Saturday 7/16/22
A. Circle K
In teams of 2 for time:
- 800m Run together
—Into—
10 rounds of split work in each movement
- 10 Deadlifts 185/135#
- 14 Lateral burpees
- 18 Sit-ups
—Into—
- 800m Run together
Sunday 7/17/22
Gymnastics & Endurance Classes
Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.
Rest Day. Get out and enjoy life!