Gallantry Week 5
Monday 9/13/21
A. Push Jerk
Every 2:00 for 6 sets
2.2 @75-80%
rest 10s after each cluster
B. For time:
4 rounds
50 DU
30 Wallballs 20/14
20 HSPU
This week’s Push Jerks will again be in clusters. You remember these! Clusters give us a chance to focus on volume and technique. We’ll be Increasing the weight to 75-80% and taking one of the clusters out so we can really focus on a quick and strong lockout. We still have a 10s rest in between each cluster to catch our breath and regain our core tension.
Our “for time” piece today is going to get spicy for the shoulders. Being efficient with your double-unders will keep your shoulders fresh for the wallballs and HSPU. Breaking up the wallballs to 15-15 the first 2 rounds will give you a chance to go unbroken on that final round. The HSPU focus should be using the hips and legs to help take some work off the shoulders and, as with the wallballs, breaking these up into quick small sets will help keep the rounds looking consistent.
Tuesday 9/14/21
A. For time:
4 rounds
25 Burpee Box Jump Overs
10 Power Cleans 135/95
400m Run
10 Deadlifts 135/95
25 Pull Ups
Our longer metcon this week we will bring back (happy? sad?) memories of 17.1 with all those Burpee Box Jump Overs. The Power Cleans should be light enough to get quick singles done, and the deadlifts should be light enough to go unbroken. Use the run to catch your breath for the Deadlifts and Pull Ups. This will have a 30 min time cap, so push the pace! It’ll be over before you know it!
Wednesday 9/15/21
A. Barbell Front Rack Reverse Lunge
Every 90s for 6 sets
8 Reps @ heavy weight
B. 10 Minute AMRAP:
20 Alt DB Snatch 50/35
25ft Handstand Walk
12 SA DB Overhead Squat 50/35
Our glute work this week brings us back to the Barbell Reverse Lunges. We are going heavy with these and dropping the reps down to 4 per leg. You’ll be able to sit down before the weekend, probably!
Today’s conditioning will have some higher skill movements. If you are a mobile body weight ninja now is your time to show off! The Handstand Walk will be the bottle neck here, so for those of you who are still working on this, today is the day to practice a new progression in class. The Single Arm Dumbbell Overhead Squat will challenge your mobility and overhead strength. Coaches will keep an eye on your depth, so make sure the hip is getting below that knee.
Thursday 9/16/21
Olympic Weightlifting
A. Back Squat:
10 Min EMOM
2 Back Squat @80% of 1RM
B. Power Snatch:
Every 90s for 6 sets
2 Power Snatch With a 2s pause in the catch @75-80% of 1RM
C. Structural:
4 rounds for quality
12 sots press light weight - use a box to help get depth
1 min Chinese Plank
12 Ring Dips
10 Turkish Get Up 35/26 lb
In OLY this week we will be dropping the back squats and Power Snatch to 2 reps and moving the loading up to 80%. We’ve included Turkish Get Ups in the Structural to assist with shoulder and core strength.
Gymnastics Class
Feast Members, please check SugarWOD for this week’s Gymnastic Programming.
Friday 9/17/21
B. 3 Rounds for time
30/25 Cal Row
20 TTB
10 Snatch 95/65
A. Every 2 min for 6 sets
1 Clean pull
1 Hang Clean
1 Floating Clean
build through the sets up to 80% of 1RM
For our cleans this week we are will be doing Floating Cleans which will require us to keep our tension though the whole movement. We are now in the 80%, range so make sure you lift with intension and keep working on the timing and height of the turnover.
The “for time” piece today has a lot of hinging movements. The 30 cal row will feel more like a sprint and the toes-to-bar and snatch will tax the grip, so split up those TTB and go unbroken on those light snatches.
Saturday 9/18/21
For time in teams of 2
AMRAP 18 Mins:
80/55 Calorie Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20”)
- With a partner. Partners
alternate work and rest.
Sunday 9/19/21
Rest Day. Get out and enjoy life!