Gallantry Week 3

Monday 8/30/21

A. Push Jerk
Every 2:00 for 6 sets
2.2.2 @65%
rest 10s after each cluster

B. 15 minute AMRAP
50 DU
10 BMU/Chest to Bar/Pull Ups
8 Cleans @ 95/65
Switch gymnastics movements in each 5 min window
0-5 BMU
5-10 C2B
10-15 Pull up

This week’s Push Jerks will be in clusters. Clusters give us a chance to focus on volume and technique. We’ll rest 10s in between each cluster to catch our breath and regain our core tension.

For our conditioning, we will be progressing through our gymnastics in each 5 minute window within the 15 minute AMRAP. We’ll start with our most difficult movement, Bar Muscle Ups, and then progress to lower skill movements as the fatigue sets in. The BMUs should be done in small sets of 3-5 to preserve our grip and pulling for the later rounds.

Tuesday 8/31/21

25 minute EMOM
Min 1: 13/10 cal row
Min 2: 12 DB snatch 50/35
Min 3: 13/10 C2 bike calories
Min 4: 12 SA DB Thrusters 50/35
Min 5: Rest

This week our Tuesday grinder will be in EMOM format. You should aim to finish each Minute’s work within 30s, which will allow you a breather before the next minute starts. It’s all going to be about holding on until the rest minute. That rest minute will go by quickly, so focus on getting in some deep breaths and calming the heart rate down before that next round starts.

Wednesday 9/1/21

A. Barbell Front Rack Reverse Lunge
Every 90s for 6 sets
14 Reps @ moderate weight

B. 3 Rounds for time
400m Run
10 Power Snatch 95/65
12 TTB

Our glute work this week brings us back to the Barbell Reverse Lunges. Add 2 more reps and make your weight slightly heavier than week 1.

Today’s conditioning combines running and 2 hinge movements. The power snatch is going to feel light the first round . . . but not the last. So remember to use your legs to power the bar up, and to move under the bar in the catch. These TTB should be done unbroken or in at most 2 quick sets.

Thursday 9/2/21

Olympic Weightlifting

A. Back Squat:
10 Min EMOM
3 Back Squat @ 65% of 1RM

B. Power Snatch:
Every 90s for 6 sets
3 Power Snatch With a 2s pause in the catch @70-75% of 1rm

C. Structural:
4 rounds for quailty
10 sots press light weight - use a box to help get depth
1 min ring plank
10 Ring Dips
10 weighted GHD sIt ups

This week in Oly we are back to our 3 rep Back Squat EMOM — just a little heavier. For our power snatch we are in the 70% range with only a 2s pause in the catch position. Our structural work will focus on stability with ring dips and ring plank holds both getting those smaller muscles firing.

Gymnastics Class

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

Friday 9/3/21

30-20-10
Push press 95/65
HSPU

Every 2 min for 6 sets
1 Clean Pull
1 Hang Clean
1 Clean
Build through the sets up to 70-75% of your 1RM

For cleans this week we are focusing on keeping the bar close on the pull, which will set up our timing for the hang and squat clean right after. keep that turnover point low—we don’t want to see power cleans into fronts squats.

30-20-10 will be all pushing. This will be a great opportunity to practice driving the bar up with a quick dip and drive of our legs. This leg drive will take some fatigue off the shoulders for the HSPU.