Ramé Week 9 (Test Week)

Monday 12/20/21

A. Front Squat
20 min to build to a 1RM

B. Resting Grinch Face
10 min AMRAP:
- 15/12 cal Row
- 10 Squat Cleans 95/65#
- 8 Pull-ups

Test week is finally here! We have seen great progress in the last 8 weeks and are excited to see all big numbers that will be put up. Even if you do not PR, we bet you feel stronger and more powerful in your squatting positions.

We have done a lot of squat volume with the front squats, wall balls and thrusters this cycle. These squat cleans should feel pretty quick and light. Pick a weight you can do unbroken or in 2 sets. Keep a steady pace throughout these 3 movements.

Tuesday 12/21/21

A. Pull-up Work
10 min of Muscle-Up progressions
1 set max rep Bar Muscle-Ups

B. Bulbasaur
For Time:
15-12-9-6-3
Power Cleans (155/105#)
Bar-Facing Burpees

For our final gymnastics day we will be testing BMU. This will give us a chance to see if all that pulling work has paid off. If you do not have a BMU yet this is a chance to see if you can your first one, or test out your max chest to bar pull up.

Bulbasaur is back! (It is the best starter Pokemon to choose if you were wondering. You can talk to PJ after class if you disagree.) We tested this workout back on 11/9/21 during Week 3 of Ramé. Did you string together some power cleans last time, or did you do quick singles? Let’s see if you can beat your last score by a few seconds.

Wednesday 12/22/21

A) Sleighed by Santa
3 min AMRAP
- Max Thrusters 65/45#
1 min rest
3 min AMRAP
- Max Thrusters 95/65#
1 min rest
3 min AMRAP
- Max Thrusters 135/95#
*Must complete 30 reps on first bar to advance to second bar
*Must complete 25 reps on second bar to advance to third bar

B) Gut Stuff
3 sets of
Max seconds GHD sit-up hold
Rest as needed

Sleighed by Santa is a repeat of our first thruster workout during Week 1 of Ramé. Check 10/29/21 for your score and see if you can beat it by a few reps in all 3 AMRAPs. We have done a lot of thruster practice, so we are excited to see big improvement!

Thursday 12/23/21

Open gym 9am to 4pm

A. Split Jerk
Every 2 min for 5 sets:
- 5 Split Jerk Balance @ 60-65%

B. Overhead Squats
Every 2 min for 5 sets:
- 4 Overhead Squats @ 50% of 3RM with 4s pause at the bottom

C. Structural
4 rounds for quality:
- 10 Barbell roll outs
- 20 Banded face pulls
- 20 Banded tricep extensions

Annie On a Boat
Buy In: 50/42 cal row
Then: 50-40-30-20-10
Double Unders
Sit-Ups
Buy Out: 50/42 cal Row
Rx+ Sub TTB for Sit-Ups

Friday 12/24/21

Open gym 9am to 12pm

A. 12 Days of Feast-mas
1 S2OH 135/95#
2 Front Squats 135/95#
3 Squat Clean 135/95#
4 Deadlifts 135/95#
5 Box Jumps 24/20"
6 Wall Balls 20/14#
7 Toes to Bar
8 Push Ups
9 Slam Balls 20/15#
10 Pull-Ups
11 DB front rack reverse lunges 50/35#
12 Devils Press 50/35#

We have 3 hours of open gym today and a suggested classic workout. The workout is done just like the song goes. You start with 1 squat clean; then 2 front squats and 1 squat clean; then 3 S2OH, 2 front squats, and 1 squat clean, and so on until you finish the last round starting with the 12 devils press.