Ramé Week 10 (Transition Week)

Monday 12/27/21

A. Back squat
20 min to build to a heavy 10 rep

B. Cholula
4 rounds for time:
- 20/16 cal Echo Bike
- 12 S2OH 155/105#
- 12 Push Ups

We saw so many PRs last week with the front squats! Let’s see how strong your legs have gotten with a larger number of back squats. You should only do 1-2 sets at 10 repetitions. Hopefully your legs have finally recovered after the thrusters last week!

With all the leg work we have been doing, let’s test out our arm endurance. Cholula is going to feel spicy on the triceps. Can you go unbroken on the S2OH each round?

Tuesday 12/28/21

A. Bench Press
Every 90s for 5 sets:
5 reps @60-70% of 1RM

B. Tabasco
2 rounds of:
- 15/10 cal Row arms only
- 45s max empty barbell Bent Over Row
rest 1 min
- 30 empty barbell Strict Press with 1 sec pause at the top
- 45s max rep banded Strict Press
rest 1 min
- 20/15 cal C2 Bike with damper set at 10
- 45s max Cyclist Squats
rest 1 min

For those of you that have missed the body building cycle, this day is for you. We are starting with the classic 5x5 bench press. The percentage may look low, but the rest is also short. You will definitely feel a pump in the arms and chest.

We will continue the pump session with Tabasco. The first section will work on the lats and biceps, the second section the shoulders, and last section the quads. Do not be fooled by the empty barbells . . . this one is going to burn!

Wednesday 12/29/21

A) Tapatío
25 min EMOM:
minute 1. 20 Wall Balls 20/14#
minute 2. 50 Double Unders
minute 3. 10 Snatch Grip Deadlift/Hang Power Snatch/Power Snatch/Overhead Squat/Snatch 95/65#
minute 4. 12 Burpee Over Bar
minute 5. rest

Tapatío is going to be a slow burn. The barbell movements will progress into each other and change every round. You should have at least 15 seconds of rest to transition into the next movement.

Thursday 12/30/21

A. Split Jerk
20 minutes to find
1RM

B. Overhead Squat
20 min to find
3RM

C. Structural
Roll out for 10 minutes

Olympic weightlifting test week is here! Find your 1 rep max for the split jerk and 3 rep max for the overhead squat.

Friday 12/31/21

Open gym 9am to 12pm

A. Da Bomb
Buy in 2k row
100 DB snatches
80 Sit-ups
60 Pull-ups
40 Power cleans 135/95
20 Front squats 135/95

The final workout for the year will be a fun chipper. Da Bomb will get spicier and spicier with each movement. Break this one up into smaller sets and keep moving through.