Gallantry Week 2

Monday 8/23/21

A. Push Jerk

Every 2 minutes for 6 sets
5 PJs
@60-65% of 1RM with 3s pause in the catch

B. “Headache”

For time:
4 rounds for time
15 HSPU
12 SA DB Hang Clean & Jerk 50/35
9 Pull ups

Mondays will focus on Push Jerk technique. We are adding a 3s pause in the receiving (or catch) position. This will help us get an understanding of how to get the bar stable before we stand and finish the lift.

After all the push we are doing on the PJs, we’ll add in pulling AND some more pushing . . . but upside-down. We are adding a movement we have seen in the open before: single arm Hang Clean & Jerks. These will tax your grip and overhead pressing. Will you be going unbroken on the HSPU or the hang clean and jerks? You might not be able to do both . . . without getting a serious Headache. Plan on splitting these up so you can get through all 4 rounds.

Tuesday 8/24/21

“Countdown”

9 min AMRAP
200m run
10 Deadlift 115/75
6 Hang Squat Clean 115/75
Rest 2 min
7 min AMRAP
30 DU
8 Burpee over bar
6 Power Clean & Jerk 115/75
Rest 2 min
5 min AMRAP
5 Power Snatches 115/75
5 Overhead Squats 115/75

Countdown is made up of 3 AMRAPs. The first starts with a quick run, which will feel longer and longer after the hamstring and quad fatigue set in from the Deadlifts and Hang Squat Cleans. The second AMRAP will make 7 minutes feel like an eternity with all those Burpees over the bar. For the last AMRAP, we switch to a couplet to see how long you can go unbroken on those Power Snatch to Overhead Squats. Some of you fire breathers will be able to finish a round in under 30s, but will you be able to hold on to that in the last 2 min?!?!

Wednesday 8/25/21

A. Rear Foot Elevated Romanian Deadlift

Every 2 minutes for 5 sets
10 reps @ light-moderate weight

B. “Blue Angels”

2 Rounds for time
1K row
50 wall balls

This week for our glute work we are focusing on our hinge. The rear foot elevated RDL will target the glutes and have you feeling the burn after set 1. We added in a little more rest to keep our form from breaking.

Blue Angles will give us a chance to put all that 2K row practice we did last cycle to work. Don’t forget, we just worked our hinging muscles from the RDLs so keeping a high pace on the row will be challenging. The wall balls should be done in big sets — think 25 and 25 or maybe even unbroken if you’re flying high!

Thursday 8/26/21

Olympic Weightlifting

A. Back Squat:

5x5 BS with a 3s pause in the bottom position
@65%
rest 2 min after each set

B. Power Snatch:

Every 2 min for 5 sets
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Power Snatch
@70%

C. Structural:

4 rounds for quality
4/side TGU @35/26lbs
20 Banded tricep extensions
20 Banded pull aparts
5 High Box jumps

This week in oly we are adding pauses to the back squat to get awareness on bracing and using that tension to get us out of the hole quickly. The power snatch complex will help us get comfortable keeping our shoulders over the bar and hips back in the deadlift and the hang positions.

Gymnastics Class

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

Friday 8/27/21

B. “You got it, Jobin”

A. Clean EMOM

3 rounds for time:
800m run
20 Box jump overs 24”/20”

5 minute EMOM
4 Squat Cleans @ 60-65%
Rest 2 min
5 minute EMOM
3 Squat Cleans @65-70%

For cleans this week we are going decrease the rest and challenge our form under fatigue. The first 5 minute EMOM with feel light, so let’s focus on speed under the bar and finding the perfect turn over point. The second EMOM we will increase the weight but decrease by 1 rep to see if we can hold onto that speed and accuracy.

You got it, Jobin will be all about running. 3 rounds is just long enough to keep you from wanting to sprint the run. Lets try and focus on controlling our breathing and getting right to the box jump overs as soon as we get in the door. For all you taller athletes, now is your time to show off!